Lemon grilled chicken with herby rice salad recipe

Name: Lemon grilled chicken with herby rice salad
Yield: Serves 4
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

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

Shop your ingredients

Tesco British Chicken Thigh Fillets 600G
600g chicken thigh fillets
£5.75
£9.58/kg
Tesco Lemons Each
2 lemons, zested and juiced
£0.37
£0.37/each
Tesco Garlic 4 Pack
Aldi Price Match
2 garlic cloves, crushed
£0.87
£0.22/each
Tesco Olive Oil 250Ml
1½ tbsp olive oil
£3.10
£12.40/litre
Tesco Easy Cook Brown Rice 1Kg
Aldi Price Match
2 packs boil in the bag brown rice
£1.39
£1.39/kg
Tesco Courgettes Loose
Aldi Price Match
400g courgettes, sliced
£0.56
£2.78/kg
Tesco Fresh Cut Mint 30G
Aldi Price Match
15g mint, leaves picked and chopped
£0.50
£16.67/kg
Tesco Fresh Cut Coriander 30G
Aldi Price Match
15g coriander, roughly chopped
£0.50
£16.67/kg
Tesco Whole Cucumber Each
Aldi Price Match
½ cucumber, diced
£0.99
£0.99/each
Nightingale Farms Cherry Tomatoes 250G
125g cherry tomatoes, halved
£0.62
£2.48/kg
Tesco Bunched Spring Onions 100G
2 spring onions, finely sliced
£0.69
£6.90/kg

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.