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What you eat, and how much, is so important for your health and your waistline.

Cooking healthier food at home is a small, simple change that can have big benefits in the long run. We're showcasing easy recipes to help you on your way.

Give this one a go to get started today – and make sure to check back next month for another. Let's do this!

Bariis iskukaris

A fast, flavoursome, traditional 1-pot dish from Somalia. This healthy family meal is lower-calorie but packed with authentic flavours.

Prep: 10 mins
Cook: 45 mins
Serves 4

Nutritional information

Per serving (1/4 recipe):

  • 995kJ / 475kcal
  • 48g protein
  • 46g carbohydrate, of which 5.3g sugars
  • 10g fat, of which 2.3g saturates
  • 4.5g fibre
  • 0.7g salt
A large yellow dish filled with golden rice and tender chicken pieces, garnished with herbs. A spoon rests inside, ready to serve, with a fresh green salad in the background.

Ingredients

  • 2 teaspoons vegetable oil
  • 150g onion, chopped
  • 4 or 5 cloves of garlic, finely chopped
  • 1 cinnamon stick, or 1 teaspoon ground cinnamon
  • 1 teaspoon cumin seeds
  • 120g fresh tomatoes, chopped
  • 600g skinless chicken thighs with bone, washed 
  • 1 teaspoon ground turmeric
  • 1 teaspoon cumin powder
  • 2 teaspoons ground coriander
  • 1 reduced-salt seasoning cube, crumbled 
  • 100g carrots, grated
  • 200g basmati rice, washed and drained 
  • 600ml water

Method

  1. Heat the oil in a large saucepan, and gently fry the onions and garlic on medium heat for 2 minutes. Add the cinnamon stick (or ground cinnamon), cumin seeds and chopped tomatoes, and cook for 3 minutes on medium heat, stirring frequently.

  2. Add the chicken, turmeric, cumin powder, coriander, crumbled seasoning cube and grated carrot. Mix well and cook on medium-high heat for about 5 minutes, stirring regularly.

    Information:

    You can use other cuts of chicken, like wings or drumstick, if you prefer. Remove the skin to reduce fat content.

  3. Add 400ml water, cover the pot and leave to cook on medium heat for 15 minutes, until the chicken is nearly done.

  4. Add the rice and stir until it's well coated by the mixture. Add in another 200ml of cold water, stir, then cover the pot and cook on medium-high heat until it starts bubbling (about 5 minutes or so). Once it's bubbling, reduce the heat to low and leave to steam until the rice grains are tender and fluffy – around 10 to 15 minutes.

    Information:

    If you're batch cooking, this meal freezes brilliantly.

  5. Once ready, serve topped with fresh coriander (if you want) and accompanied by a fresh green salad. Enjoy!

More mealtime inspiration

We have loads of tasty recipes for you and your family.

Whether you're after a healthier way to kickstart the day, simple ideas to banish boring sandwiches at lunch, or quick and easy mid-week dinners, there's something for everyone.

See more healthy recipes
Mixed-veg rice made with tomatoes, peas, carrots and peppers.

Dietary advice

Better Health cannot provide individual dietary advice.

If you or someone you care for has special dietary requirements, medical needs or an eating disorder, please seek advice from a registered healthcare professional.

If you would like more information on eating disorders, Beat has lots of useful advice for adults and children.