Simple Chicken or Lamb Stew with Rice & Salad
A comforting home-style stew with a fresh side salad
Simple Chicken or Lamb Stew with Rice & Salad
Tender chicken or lamb simmered with turmeric and tomato, served with rice and a crisp salad. A balanced, satisfying meal with plenty of protein and vegetables.
Nutritionist’s Note
There is no need to remove rice completely — a moderate portion alongside plenty of protein and salad keeps the meal balanced. The key is keeping the rice portion consistent rather than eliminating it entirely.
Ingredients
- 120g cooked chicken breast or lean lamb (about 100g raw)
- ½ small onion, chopped (about 40g)
- 1 tomato, chopped (about 80g)
- ½ small aubergine, diced (about 80g)
- ½ tsp turmeric
- Black pepper to taste
- 1 tsp olive oil
- 140g cooked rice
- ¼ cucumber, sliced (about 60g)
- 1 small tomato, sliced (about 80g)
- A few lettuce leaves (about 30g)
- 2 radishes, sliced (about 20g)
Method
- Heat 1 tsp olive oil in a medium saucepan over a low–medium heat. Add the chopped onion and cook gently for 2–3 minutes until softened.
- Add the chicken or lamb pieces, chopped tomato, turmeric and black pepper. Stir to coat the meat.
- Add a splash of water (about 100ml), cover, and simmer gently for 20–25 minutes until the meat is completely tender and the sauce has thickened.
- If the stew already contains plenty of vegetables, there is no need to add the aubergine — otherwise, add it with the meat and let it cook down.
- While the stew simmers, prepare a generous fresh salad of cucumber, tomato, lettuce and radish.
- Serve the stew alongside a measured portion of cooked rice and the fresh salad.
Tips
- Keep the rice portion to around 140g cooked — roughly a small teacup — and let the salad fill the rest of the plate.
- Leftover stew reheats well the next day and often tastes even better.
- You can swap the aubergine for courgette or green beans depending on what you have.
Storage
Refrigerate the stew (without rice or salad) for up to 3 days. Freezes well for up to 3 months. Cook fresh rice when reheating.
Nutrition per Serving
805kcal
38gProtein
8gFibre
131gCarbs
13gFat
