Herby rice salad with grilled chicken and kalettes
Try this high-protein, meal for two. It's dairy-free and you will enjoy the freshness of Thai-inspired rice salad.
Serves: 2
Time to make: 40 mins
Total cost: $13.90 / $6.95 per serve
(at time of publication)
Ingredients
- ¹/³ cup brown rice
- 1 cup finely sliced fresh mint leaves
- 1 cup fresh coriander or Vietnamese mint
- 1 spring onion, finely sliced
- 2 kaffir lime leaves, very thinly sliced
- 1 tablespoon coconut threads, toasted
- ½ cup finely sliced green beans
- 1 stalk lemongrass, white part only, very finely sliced
- 300g bone-in, skinless chicken thighs
- 2 teaspoons reduced-salt soy sauce
- 1 teaspoon garlic-infused oil
- spray oil
- 2 cups quartered kalettes or halved Brussels sprouts
- chilli sauce, to serve (optional)
Instructions
1 Cook rice following packet instructions. When cooked, transfer to a bowl and set aside to cool. Combine rice with next 7 ingredients.
2 Preheat oven to 200°C. Place chicken on a lined baking dish. In a small bowl, combine soy sauce and garlic oil and rub over chicken. Cook chicken for 25-30 minutes, until cooked through.
3 Spray a pan with oil and set over a medium-high heat. Stir-fry kalettes until tender but still green. Serve chicken with rice salad, kalettes and chilli sauce, if using.
Variations
Make it gluten free: Check soy and chilli sauces are gluten free.
HFG tip
If you can’t find kalettes, use Brussels sprouts, silver beet or other greens.
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 425cal
-
Kilojoules 1780kJ
-
Protein 32g
-
Total fat 15g
-
–Saturated fat 4g
-
Carbohydrates 35g
-
–Sugars 9g
-
Dietary fibre 10g
-
Sodium 310mg
-
Calcium 80mg
-
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.
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