Ready-to-eat pouches of grains, rice and pulses make fabulous (and hearty) bases for salads. Or you can use dried – see tip below. Add chicken cooked with a smoky spice mix and a cooling yogurt dressing and you can whip up a healthy summertime feast in just over half an hour.
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Line a chopping board with baking parchment and lay the chicken breasts on top in a single layer. Cover with more parchment. Using a rolling pin, gently bash the thicker ends of the breasts out until they are of uniform thickness. Remove the parchment, coat with 1 tbsp oil and dredge evenly with 4 tsp piri piri seasoning. Put a large griddle or frying pan over a high heat and, once hot, add the chicken in a single layer. Cook for about 4 minutes on each side, turning with tongs, until the chicken is cooked through, no pink meat remains, the juices run clear and the meat is charred in places. Transfer to a clean chopping board to rest.
Meanwhile, very finely slice the green top 4cm of the salad onions and set aside. Cut the remaining salad onions into 4cm lengths and toss with the remaining ½ tbsp olive oil. Return the pan to a high heat and cook until well-browned and a little charred in places (about 3 minutes).
To make the yogurt dressing, stir the reserved sliced salad onion greens into the yogurt along with the garlic and lemon zest and juice; season. Heat the rice and quinoa according to pack instructions. Stir through the remaining 2 tsp piri piri seasoning, then combine with the drained peppers, spinach and charred salad onions. Slice the rested chicken and add to the salad, spooning the yogurt dressing over or serving in a small dish alongside.
Use any dried grains – brown or wild rice, bulgur wheat, quinoa, pearl barley or couscous – you have instead of ready-cooked to save money (and packaging). Cook as per pack instructions.
Typical values per serving when made using specific products in recipe
Energy | 1,927kJ/ 459kcals |
|---|---|
Fat | 17g |
Saturated Fat | 5.1g |
Carbohydrates | 41g |
Sugars | 6.3g |
Fibre | 7.6g |
Protein | 31g |
Salt | 1.6g |
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