Crispy Chicken, Brown Rice, Chickpeas & Tzatziki

Heat the oven to 200°C fan.

Place the chicken thighs skin-side down on a chopping board. Run a knife along each side of the bone to expose the bone. Using scissors, cut underneath the bone to remove it. Repeat with the remaining chicken thighs.

Cut the courgette in half lengthways and then into half moons. Cut the red onion into large chunks.

Add the chicken, skin side down, into a cold large frying pan and set it over a medium heat. Add the red onion to the pan and cook for 4-5 mins, or until the chicken skin is golden brown. Pop the pan into the oven for 8 mins until the chicken is cooked through.

While the chicken is cooking, make the tzatziki. Grate the cucumber into a bowl and season with salt. Set aside for 5 mins then squeeze out the excess water. Meanwhile, chop the dill then add to the squeezed cucumber along with the yoghurt, the zest of the lemon and the juice of ½ the lemon. Mix well to combine then season to taste with salt. Set aside.

When the chicken is cooked through, remove it from from the oven, transfer to a plate and set aside.

Add the courgette, garlic and spices to the pan and cook over a medium heat until soft. Add the drained chickpeas and cooked rice to the pan. Cook over a medium heat for 2-3 mins until everything has come together. Season to taste with salt, pepper and MSG (if using).

Meanwhile, pick the parsley leaves and cut the chicken into thick slices.

To serve, divide the rice between plates then top with the chicken, courgettes, red onions and tzatziki. Sprinkle over the parsley and finish with a lemon wedge.