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.
Reviewed by our expert panel 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.
Photographer: Bryce Carleton
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
