Fruity rice salad with grilled mustard chicken
This sweet salad goes well with the tart mustard flavour of the chicken - a tasty meal for two!
Serves: 2
Time to make: 30 mins
Total cost: $14.80 / $7.40 per serve
(at time of publication)
Ingredients
- ½ cup brown rice
- 2 spring onions, finely chopped
- 5cm piece ginger, finely chopped
- 2 tablespoons sultanas
- 2 tablespoons chopped dried apricots
- 2 cups rocket
- 2 stalks celery, finely chopped
- 2 cups small broccoli florets, blanched
- ½ cup fresh orange juice
- 1 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- 2½ teaspoons mustard
- ½ teaspoon reduced-salt soy sauce
- 300g skinless boneless chicken thighs
- spray oil
- fresh coriander, to garnish
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Instructions
1 Preheat grill or barbecue to high. Cook brown rice following packet instructions. Cool (see tips).
2 In a large bowl, place cooked, cooled rice, spring onions, ginger, sultanas, apricots, rocket, celery and broccoli. In a small bowl, combine orange juice, balsamic, oil, ½ teaspoon of the mustard and the soy sauce. Add dressing to salad and toss to coat.
3 Spread remaining mustard over chicken and spray with oil. Grill chicken for 10-15 minutes, or until cooked through. Set aside to rest then slice into thick slices.
4 Serve chicken on fruity rice salad, garnished with coriander.
Variations
Make it vegan: Replace chicken with vegan alternative.
Make it gluten free: Check mustard and soy sauce are gluten free.
HFG tip
You can cook rice ahead of time or use leftovers from another meal or a microwavable pouch.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 598cal
-
Kilojoules 2500kJ
-
Protein 38g
-
Total fat 21g
-
–Saturated fat 4g
-
Carbohydrates 60g
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–Sugars 23g
-
Dietary fibre 8g
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Sodium 380mg
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Calcium 140mg
-
Iron 4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
