Rosemary chicken sticks with brown rice salad and sun-dried tomato dip

Chicken skewers are easy and fast to prepare. Baked in the oven, they taste great served with our healthier rice salad and dip.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

1 tablespoon olive oil
500g boneless skinless chicken breast, diced
1 tablespoon dried rosemary
250g cherry tomatoes
2 tablespoons chopped roasted unsalted almonds
100g feta, crumbled
¼ cup chopped mint leaves
4 cups baby spinach leaves, chopped
1 telegraph cucumber, chopped
4 cups cooked brown rice
⅓ cup low-fat plain yoghurt
1 tablespoon sun-dried tomato pesto

Instructions

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1 Heat oven to 200°C. Combine oil, chicken and rosemary in a bowl and mix well. Thread 3—4 pieces of rosemary chicken and 2—3 cherry tomatoes onto 8 wooden (or metal) skewers.

2 Place on baking tray and bake in oven for about 15 minutes, or until chicken is cooked through. Remove from oven and set aside.

3 In a large bowl mix the almonds, feta, mint, spinach and cucumber with the cooked rice and any remaining tomatoes; stir to combine.

4 In another small bowl combine the yoghurt and pesto to make the dip.

5 Divide rice salad between plates, top with a couple of chicken skewers. Serve dip on the side.

Variations

Make it gluten free: Check pesto is gluten free.

Nutrition Info (per serve)

Calories 598 cal

Kilojoules 2500 kJ

Protein 42 g

Total fat 16 g

Saturated fat 5 g

Carbohydrates 65 g

Sugar 6 g

Dietary fibre 7 g

Sodium 470 mg

Calcium 250 mg

Iron 5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.