

Warm brown rice and chicken salad
Ingredients
- ¾ cup brown rice
- 2 tablespoons extra virgin olive oil
- 400g skinless chicken breast, halved horizontally through the middle
- zest and juice of 1 lemon
- 1 head broccoli, cut into florets
- 1 zucchini/courgette,coarsely grated
- 2 x 125g cans sweetcorn, drained
- 1 cup roasted red capsicum strips
- 2 tablespoons honey
- 1 bunch chives, finely chopped
- ¼ cup flaked almonds, toasted
- 75g Greek-style feta, crumbled
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Instructions
1 Cook rice in a large saucepan according to packet instructions.
2 Meanwhile, heat 1 tablespoon of the oil in a non-stick frying pan over medium-high heat. Cook chicken breast 4 minutes each side, or until juices run clear and cooked through. Transfer chicken to a plate and drizzle over 1 tablespoon of the lemon juice to rest before slicing.
3 Once the rice has been cooking for 22 minutes, add the broccoli and cook for 3 minutes, or until tender. Drain and return to the pan. Stir in the zucchini, corn and capsicum to combine.
4 Using a fork or whisk, combine in a bowl remaining the remaining oil, the honey, the remaining lemon juice and zest, and any resting chicken juices. Stir in half the chives to combine. Pour the dressing into the pan with the rice mixture and stir to combine. Season with freshly ground black pepper.
5 Divide the rice salad among four bowls and top with chicken, almonds, feta and remaining chives, to serve.
HFG tip
If you want to make this salad even more healthy, swap out the chicken for white fish or salmon.
Nutrition Info (per serve)
-
Calories 595cal
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Kilojoules 2488kJ
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Protein 36.9g
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Total fat 25.1g
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–Saturated fat 5.6g
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Carbohydrates 51.1g
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–Sugars 17.2g
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Dietary fibre 7.9g
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Sodium 348mg
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Calcium 137mg
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Iron 2.4mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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