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TUESDAY
Preparation time: 15 minutes, plus marinating
Cooking time: 35 minutes
Serves: 4
Ingredients:
•4 skinless, boneless chicken breasts
•Finely grated zest and juice of 1 small orange
•2 tbsp maple syrup
•1/4 tsp dried chilli flakes
•Salt and freshly ground black pepper
Rice:
•250g (9oz) white and wild rice
•1 tsp vegetable stock powder
Vegetables:
•2
•1 medium butternut squash, peeled, deseeded and cut into chunks
•15g (1/2 oz) butter
•2 tsp finely chopped fresh rosemary
Method:
1Put chicken breasts into a
2Arrange the chicken breasts in the back container. Put rice and vegetable stock powder into the rice tray. Position the rice tray above the chicken and add 250ml (9fl oz) of cold water to the rice, stirring to mix.
3Position the divider wall in the front container. Put four pieces of
4Set time for the chicken and rice using the chicken
5When cooked, add butter and rosemary to butternut squash and crush lightly with a fork.
Cooks tip:
•Chicken can be wrapped and cooked in cooking foil to retain juices and prevent surface protein.
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