BBQ-chicken-with-sweetcorn-slaw-&-rice_RS1

Barbecue-style chicken, sweetcorn rice and slaw

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These tender chicken strips are glazed in a smoky, sticky barbecue sauce that's quick to make at home. Served with sweetcorn-studded brown rice and crunchy cabbage slaw.

Cook time: 15 mins

Serves: 2

 

Ingredients:

100g sweetcorn (drained)

150g carrot

 150g red cabbage

1 lime

 1 tbsp oil

250g steamed brown basmati rice

 2 garlic cloves

2 sachets tomato puree

2 spring onions

 2 tbsp tamari

2 tsp chipotle paste

2 tsp honey

2 x 170g free-range chicken breast

Medium handful of fresh coriander

 

Method:

1. Slice the chicken breast into strips. Heat a medium-sized pan with ½ tbsp oil on a medium heat, add the chicken strips and season with black pepper. Cook for 2 mins each side until turning golden.

 

2. Meanwhile, to make the barbecue sauce, finely dice the garlic and place into a small bowl. Combine with the chipotle paste, tomato puree, tamari, honey, the juice from ¼ of the lime and 4 tbsp cold water.

 

3. Pour the barbecue sauce into the pan with the chicken and coat. Cook for 3 mins, then a further 5 mins with a lid on, until chicken is tender (add a little more water to the barbecue sauce if needed).

 

4. Roughly chop the coriander leaves and drain the sweetcorn. Heat a medium-sized pan with ½ tbsp oil on a medium heat, add the brown rice, 2 tbsp water, sweetcorn and half of the coriander. Cook for 5 mins.

 

5. To make the slaw, finely slice the red cabbage, grate the carrot and slice the spring onions. Place all these in a bowl with the remaining coriander. Squeeze over the juice from the remaining lime.

 

6. To serve, spoon the sweetcorn rice onto two warm plates and serve the barbecue-style chicken alongside with the slaw.

 

534 calories, 59g carbs, 13g fat, 50g protein

Allergens: Soya

 

 

Recipe courtesy of Mindful Chef

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