A healthy salad dish that will keep you feeling full and satisfied
When the weather feels a bit too warm for meat and veg but too cold for salads, why not combine the best of both meals? This delicious recipe from Bord Bia manages to be both light and hearty while still being delicious and packed with nutritious ingredients.
Serves: 4
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Time: 30 minutes
Ingredients:
- 4 chicken fillets
- 200g brown rice
- 2 tbsp Cajun seasoning
- 1 tbsp rapeseed or olive oil
- Salt and freshly ground black pepper
- 150g tender stem broccoli, trimmed
- ½ red onion, peeled and thinly sliced
- 150g cherry tomatoes, cut in half
- Juice of a lemon
- A handful of fresh coriander leaves, roughly chopped
Pro tip: You could also include some thinly sliced pak choi or red or yellow peppers in this dish. Cook along with, or instead of, the broccoli.
Avocado Dressing
- 2 ripe avocados
- 2 tbsp Greek style natural yogurt
- Juice of a lemon
- Salt and black pepper
Method:
- Cook the rice as per packet instruction. Add a little Cajun seasoning to the cooking water.
- While the rice is cooking mix the oil and remaining Cajun seasoning in a small bowl. Brush this mixture over the chicken, then season with a little salt and black pepper. Heat a non-stick pan over a medium heat. Add a drizzle of oil then add the chicken. Cook for 3-4 minutes on each side or until cooked through. Remove from the pan and keep warm.
- Add two tablespoons water and a splash of oil to the juices in the pan then add the broccoli and red onion. Cook for a couple of minutes until the onion has softened and the broccoli has wilted.
- For the avocado dressing, place all the ingredients in the processor and whiz for a few seconds.
To serve:
- Place the cooked rice in a mixing bowl. Add the tomatoes, juice of half the lemon, salt and pepper and mix well. Set aside a little coriander to sprinkle over the final dish, add the rest to the rice and mix.
- Divide the rice between four serving bowls and add the broccoli and onion mixture.
- Slice the chicken and add to the bowls. Spoon on some avocado dressing, a squeeze of remaining lemon juice and a sprinkle of coriander leaves.
