Lunch Box: Crispy Chicken, Brown Rice, Chickpeas & Tzatziki

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. Cook for 10-15 mins until the chicken skin is golden brown.

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. Grate in the garlic. Mix well to combine then season to taste with salt. Set aside.

When the chicken skin is golden brown and crispy, flip the chicken thighs and cook for a further 2 mins. Remove them from the pan and set aside.

Add the red onion, courgette and spices to the pan. Grate in the garlic then cook over a medium heat until soft. (If anything catches on the bottom of the pan, just add a little water and scrape it up). 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 with salt, pepper and MSG.

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

To serve, divide the rice between Tupperware containers then top with the chicken and tzatziki. Sprinkle over the parsley and finish with a lemon wedge. Pop in the fridge until needed.