Grilled chicken with zesty rice salad

A fresh tasting chicken and rice dish with peas, peppers and beans, and a tangy lemon dressing.

Serves: 4

Preparation time:  10 minutes

Cooking time:  20 minutes

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You will need

  • 200g white long grain rice
  • 185g ready sliced runner beans
  • 200g frozen British garden peas
  • 460g British chicken fillet portions
  • 1 orange pepper, deseeded and cut into chunks
  • 3 tablespoons olive oil
  • 2 teaspoons Dijon mustard
  • 2 lemons, zest and juice of 1½, and ½ cut into wedges to serve
  • 100g bag baby leaf spinach
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Recipe Information

Step by step guide to making Grilled chicken with zesty rice salad

  1. Bring a large pan of water to the boil, add the rice and cook for 12-13 minutes, adding the runner beans and peas for the final 3 minutes of cooking time. Drain and rinse under cold water, then transfer to a bowl.
  2. Meanwhile, heat a griddle pan over a high heat. Rub the chicken fillets and pepper slices with 1 tablespoon of the oil.
  3. Cook on the griddle for 10 minutes, turning once, until the chicken is cooked through with no pink remaining and the peppers are charred and tender. You may need to do this in 2 batches. Slice the chicken breasts.
  4. Make the dressing: whisk together the remaining olive oil, the mustard, 50ml of water and the lemon juice, then season with freshly ground black pepper.
  5. Add the griddled pepper to the rice and runner bean mixture and stir through the spinach. Pour over the dressing and toss to combine.
  6. Divide the rice salad between plates, top with the sliced chicken and garnish with the lemon zest. Serve with the lemon wedges on the side to squeeze over.

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Nutritional information for Grilled chicken with zesty rice salad

Nutritional information for Grilled chicken with zesty rice salad

Nutrition type per serving
Calories 480 kcal
Total Fat 11.0g
Saturated Fat 1.8g
Salt 0.31g
Sugar 5.0g

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