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

First published: Nov 2016

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

Total cost: $22.40 / $5.60 per serve

(at time of publication)

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

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 598cal

Kilojoules 2500kJ

Protein 42g

Total fat 16g

–Saturated fat 5g

Carbohydrates 65g

–Sugars 6g

Dietary fibre 7g

Sodium 470mg

Calcium 250mg

Iron 5mg

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.

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