Lemon grilled chicken with herby rice salad recipe
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- Serves 4
- 15 mins to prepare and 25 mins to cook
- 518 calories / serving
- Dairy-free
- Gluten-free
- Healthy
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
Each serving contains
- Energy
- 2175kJ 518.0kcal
- Fat
- 21g
- Saturates
- 5g
- Salt
- 0.9g
- Sugars
- 5g
of the Reference intake
Carbohydrate 46.4gProtein 35.3gFibre 4.2g
Method
- 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.
- 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.
- 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.
- 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.
- 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.
