I do love a dish that you can stick in the oven and leave it to work it’s magic. Especially on a busy night. This one pot dinner is easy on the work, easy on the waiste-line, easy on the pocket and easy on the washing up. What’s not to love??

Serves 4

Low calorie cooking spray

600g boneless, skinless chicken thighs fillets

1 large onion, roughly chopped

2 garlic cloves, chopped

2 large carrots, finely chopped

2 tsp cumin seeds

½ tsp sweet smoked paprika

250g rice (I used brown rice)

600ml/1 pint chicken stock

large handful chopped dill, plus extra to garnish

salt and freshly ground black pepper

Preheat the oven to 200C/180C Fan. Spray a large lidded, ovenproof, casserole with cooking spray. Add the chicken and stir-fry for 10–12 minutes, until golden on all sides. Remove to a warm plate and pour off all but a tablespoon of the cooking juices from the pan. Give the pan another spray and add the onion, garlic and carrots to the pan and cook for 5 minutes until soft and golden. Add a tablespoon of water to loosen the mixture if it begins to stick.

Stir in the cumin seeds, paprika and rice and toss well. Add the stock, season, and bring to the boil. Cook gently, stirring, for 5 minutes until the rice is no longer soupy but not dry. Stir in the dill and season well.

Sit the chicken thighs on top of the rice, cover with a lid and transfer the pan to the oven for 20–25 minutes, or until the chicken is cooked through and the rice is tender. Fork through the rice, sprinkle with extra chopped dill and serve with steamed vegetables.