This main course meal is wheat free and dairy free.

75g (3oz) White Rice

300ml, half a pint of boiling water

75g (3oz) of frozen mixed vegetables

1 tablespoon of oil

1 Vegetable stock cube (i.e.. Kallo)

Half a teaspoon of Salt

Pinch of black pepper

1 teaspoon of parsley

1. In an oven proof dish put all the ingredients.

2. Cover the dish with cling film and pierce several times. Make sure that the edges are sealed.

3. Cook in the microwave on High for 14 minutes.

4. When the rice and vegetables are cooked, stir in chicken and serve.

This recipe is similar to the risotto recipe but it can be done in the microwave and the end product is more dry.