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Lemon grilled chicken with herby rice salad recipe

Lemon grilled chicken with herby rice salad recipe

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Need a new healthy dinner idea? Make this lemony grilled chicken recipe, served with a colourful herby brown rice salad and crispy courgette fries for a hearty summer meal. Cucumber, tomatoes, spring onions and plenty of herbs pack the brown rice salad with flavour and courgettes make a great healthy alternative to traditional fries. See method

Ingredients

  • 600g chicken thigh fillets
  • 2 lemons, zested and juiced
  • 2 garlic cloves, crushed
  • 1½ tbsp olive oil
  • 2 packs boil in the bag brown rice
  • 400g courgettes, sliced
  • 15g mint, leaves picked and chopped
  • 15g coriander, roughly chopped
  • ½ cucumber, diced
  • 125g cherry tomatoes, halved
  • 2 spring onions, finely sliced
If you don't have any spring onions, try using white onions or leeks and adjust the amount accordingly

Each serving contains

  • Energy

    2175kj
    518kcal     26%

  • Fat

    21g 29%

  • Saturates

    5g 24%

  • Sugars

    5g 5%

  • Salt

    0.9g 14%

of the reference intake
Carbohydrate 46.4g Protein 35.3g Fibre 4.2g

Method

  1. Heat the oven to gas 8, 220°C, fan 200°C. Put the chicken thighs in between two sheets of baking paper and bash with a rolling pin until 1cm thick. Whisk the juice and zest from 1 lemon, the garlic and ½ tbsp oil in a non-metallic bowl and toss in the chicken with some seasoning. Leave to marinate while you cook the courgette and rice.
  2. Cut the courgettes into fries and tip onto a shallow baking tray. Drizzle over ½ tbsp oil, season and toss well to coat the veg. Roast for 20-25 mins until golden and tender.
  3. Lower the bags of rice into a large pan of boiling salted water, and simmer for 15-17 mins until tender. Drain, cut open the bags into a sieve and rinse well with cold water to cool. Leave to drain.
  4. Heat a griddle pan over a high heat until hot. Add the chicken thighs to the pan, leaving any remaining marinade in the bowl. Grill the chicken for 5-6 mins on each side until golden, lightly charred and cooked through.
  5. Whisk the remaining 1 tbsp oil, lemon juice and zest in a large bowl and toss in the drained and cooled rice. Fold in the mint, coriander, cucumber, tomatoes and spring onions, and serve alongside the griddled chicken and courgette fries.

See more Chicken salad recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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