Sumac Chicken with Caramelised Onion Rice

Serving size

1 person 2 people 4 people

Ingredients

1 tsp sumac
1 tsp ground cumin
1 pomegranate
80g brown rice

(brown rice (100%))
20g walnuts (Nuts)
1 unwaxed lemon
180g Tenderstem broccoli
1 onion
½ tsp ground cinnamon
1 handful of fresh mint
300g British Free Range chicken thighs

Allergens

Contains: Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	123Kcal	683Kcal
	516kJ	2857kJ
Fat	6.7g	37g
of which saturates	1.3g	7.5g
Carbohydrates	11g	60g
of which sugars	4.3g	24g
Protein	7.7g	43g
Salt	0.06g	0.33g
Fibre	2.6g	14g

Ingredients

0.5 tsp ground cinnamon (use half)
1 tsp sumac (use half)
20g walnuts (use half) (Nuts)
1 onion (use half)
1 handful of fresh mint (use half)
1 tsp ground cumin (use half)
180g Tenderstem broccoli (use half)
80g brown rice (use half)

(brown rice (100%))
1 unwaxed lemon (use half)
1 pomegranate (use half)
150g British Free Range chicken thighs

Allergens

Contains: Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	123Kcal	683Kcal
	516kJ	2857kJ
Fat	6.7g	37g
of which saturates	1.3g	7.5g
Carbohydrates	11g	60g
of which sugars	4.3g	24g
Protein	7.7g	43g
Salt	0.06g	0.33g
Fibre	2.6g	14g

Back

High protein 1/3 daily fibre 4 of 5 a day Low sat fat

Sumac Chicken with Caramelised Onion Rice

Prep time: 20 mins

Total time: 30 mins

Cuisine: Middle Eastern

Food group: Poultry

Lemony sumac, juicy pomegranate seeds, chopped fresh mint. That's right - we're dreaming of Persian flavours. Spice your free-range British chicken thighs with sumac. Pair with brown rice, jewelled with sticky, cumin and cinnamon caramelised onions. Roasted broccoli on the side for vitamins.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Preheat the oven to 220C / fan 200C / gas mark 7. Bring a large saucepan filled with salted hot water to a boil. Add the rice and boil for 25-30 mins, until cooked. Then drain, return to the pan and set aside.
Make the caramelised onions; thinly slice the onion. Heat a medium frying pan with 1 tbsp oil on medium heat. Add the onion and a pinch of sea salt, then cook for 10-15 mins, until deep golden brown and sticky. Add a splash of water if it looks like the onion is starting to burn. Once golden, stir in the cinnamon and cumin, cook for 30 seconds more, then remove from the heat. Stir the onions through the rice, once cooked.
Meanwhile, zest and quarter the lemon. In a bowl, toss the chicken with the sumac, lemon zest, 1 tsp oil and a pinch of sea salt and black pepper. Place on a lined baking tray and bake for 10 mins.
After 10 mins of baking, trim the broccoli, add it to the chicken tray and toss with 1 tsp oil. Bake for another 10-15 mins, until the broccoli is soft and the chicken is cooked through. Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear. Cook for longer if necessary.
Meanwhile, make the dressing; halve the pomegranate and remove the seeds. Pick the mint leaves from their stalks and finely chop. Mix the pomegranate seeds, mint, walnuts, juice from half the lemon (to taste) and 1 tsp olive oil together in a small bowl.
Serve the caramelised onion rice with the chicken and roasted broccoli. Spoon the pomegranate dressing over the top.