Herb, basmati & chicken salad
Use up leftover roast or poached chicken in this low-fat main course salad
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Low-fat
- Cook the rice following the packet instructions. Add 1 tbsp oil into a frying pan, tipping in the onions and some seasoning when the oil is hot. Cook until completely soft and golden - for about 15 minutes. You can turn up the heat at the end to give them a final browning. Remove a third of the onions.
- Meanwhile, boil the peas until just tender, rinse under very cold water, drain and put in a large bowl. Add lemon juice and zest. tip in the cooked rice and stir. Add chicken and onions before tossing. Stir in the herbs and season before topping with the remaining onions.
PER SERVING
317 kcalories, protein 26.7g, carbohydrate 39.7g, fat 6.8 g, saturated fat 1.6g, fibre 5.8g, salt 0.15 g
Recipe from olive magazine, September 2010.
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http://www.bbcgoodfood.com/recipes/740660/
http://www.bbcgoodfood.com/recipes/740660/
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Ingredients
- 150g brown basmati rice
- olive oil
- 2 onions , halved and sliced
- 300g frozen peas
- 1 lemon , juiced and zested
- 2 skinless cooked chicken breasts , torn into bite-sized pieces
- large handful basil , chopped
- large handful dill , chopped
- lemon wedges, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 25 mins
Low-fat
Ingredients
- 150g brown basmati rice
- olive oil
- 2 onions , halved and sliced
- 300g frozen peas
- 1 lemon , juiced and zested
- 2 skinless cooked chicken breasts , torn into bite-sized pieces
- large handful basil , chopped
- large handful dill , chopped
- lemon wedges, to serve
PER SERVING
317 kcalories, protein 26.7g, carbohydrate 39.7g, fat 6.8 g, saturated fat 1.6g, fibre 5.8g, salt 0.15 g
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