Chicken, Mushroom & Wild Rice Tray Bake
I love this simple to make earthy, rich tray bake dish full of delicious goodness.
This healthy recipe is high in protein and vitamin B12.
It provides vitamins, minerals and is high in selenium which boosts anti-oxidant benefits to the cells in the body and skin.
Serves 4
Takes 120 minutes
Ingredients
- 4 skinless boneless chicken thighs
- 1 cup wholegrain & wild rice mixed
- 1 white onion roughly chopped
- 4 garlic gloves sliced thinly
- 4 large portobello mushrooms sliced
- 1 cup mushroom stock
- 1 cup vegetable stock
- 1tbs porcini paste
- 1tbs mushroom ketchup
- 1tsp Dijon mustard
- 1tsp fish sauce
- lug rapeseed oil
- knob butter
- black pepper
- bunch fresh chopped parsley
Method
Make the chicken marinade.
Place the porcini paste, mushroom ketchup, fish sauce, Dijon mustard into a bowl, mix ingredients together.
Coat the chicken in the marinade, cover, and leave for an hour out of the fridge.
After an hour, Pre heat the oven to 180°C or 350 °F.
Place the rice into a baking tray, add the stocks and stir well.
Heat the rapeseed oil and butter into a large pan on the hob, then add the onions, garlic, parsley and black pepper, on a medium to low heat, allow to gently cook gently until soft.
Transfer the cooked onions and garlic into the baking tray, then stir.
Add more rapeseed oil and butter into the large pan on the hob, turn up to a high heat, then add the mushrooms. Keep stirring until the mushrooms are cooked with a good colour. Stir in a splash of mushroom ketchup for a richer flavour (optional).
Transfer the mushrooms into the baking tray, then stir.
Add the chicken thighs to the baking tray, along with the remaining marinade.
Immerse the chicken into the stock.
Place the baking tray into the oven for 40 to 50 minutes, or until the rice has absorbed all of the stock and the chicken is cooked and tender.
To Serve
Serve with some fresh green leaves and a good sprinkle of parsley.
Food Produce
Ideally use organic food produce where possible.
Visit your local food suppliers or farmers market for fresh produce.
Consider the animal welfare when selecting fresh meat,poultry, eggs and dairy.
Select foods that are ethically sourced.
Ideally know the provenance.
Consider eating more sustainable foods.
Helpful Books
Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.