FAMILY---Barbecue-chicken-with-pepper-and-corn-rice_1rs-(2)RS

Barbecue chicken with corn rice and slaw

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Tender chicken breasts baked in a healthy homemade smoky barbecue sauce served with sweetcorn brown rice and a lime-dressed crunchy cabbage and carrot slaw.

Prep time: 15 minutes

Serves: 4 people

 

Ingredients:

120g sweetcorn (drained)

150g carrot

160g brown rice

1 lime

1 sachet tomato puree

1 tbsp honey

1 tbsp oil

1 tsp Dijon mustard

1 tsp smoked paprika

2 red peppers

2 tbsp balsamic vinegar

4 x 170g free-range chicken breast

75g red cabbage

80g spinach

 

Method

1. Preheat the oven to 200°C / gas mark 6, and boil a kettle.

 

2. Rinse the brown rice and place in a saucepan with 600ml boiling water and a pinch of sea salt. Simmer for 20-25 mins until cooked through then drain and set aside.

 

3. Meanwhile, make the barbecue sauce. In a large bowl, add the balsamic vinegar, tomato puree, honey, smoked paprika, Dijon mustard and 1 tbsp water, and season with sea salt and black pepper. Mix together. Coat the chicken breasts with the marinade and place on a baking tray lined with parchment paper. Bake in the oven for 20 mins until the chicken is cooked through.

 

4. Dice the red peppers into small dice and drain the sweetcorn. Heat a large non-stick frying pan with 1 tbsp oil on a medium heat, and fry the peppers and sweetcorn for 5 mins until softening. Then roughly slice the spinach and add to the pan along with the cooked brown rice. Mix together and season with sea salt and black pepper, then set aside to keep warm.

 

5. Make the coleslaw: finely slice the red cabbage and peel and slice the carrot into thin matchsticks, or use a julienne peeler if you have one. Mix both together in a bowl, squeeze over the lime juice to taste and season with sea salt and black pepper.

 

6. Place each chicken breast onto a warm plate and serve alongside the vegetable rice and slaw.

 

 

486 calories • 58g carbs • 7g fat • 47g protein

Allergens: Mustard, Sulphites

 

Recipe courtesy of Mindful Chef

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