Chicken and broccoli on rice in bowl with salsa

Roast chicken thighs with brown rice & salsa verde

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(0 ratings)

Prep: 10 mins Cook: 35 mins

Easy

Serves 2

How about a healthy, low-calorie roast chicken dinner? Enjoy this tasty meal with benefits like vitamin C from the salsa verde which helps iron absorbtion

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal423
  • fat19g
  • saturates3g
  • carbs29g
  • sugars1g
  • fibre5g
  • protein31g
  • salt1.1g
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Ingredients

  • 3 skinless boneless chicken thighs, cut in half
  • 2 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 garlic cloves, bashed
  • ½ small pack coriander
  • ½ small pack parsley
    Parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 1 anchovy fillet
  • ½ tbsp capers
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • ½ lemon, zested and juiced
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 200g pouch cooked wholegrain rice
  • 200g baby leaf spinach

Method

  1. Heat oven to 200C/180C fan/gas 6. Season the chicken, rub with ½ tbsp oil, then put in a large roasting tin with the garlic and roast for 25-30 mins.

  2. Meanwhile, blitz the herbs, anchovy, capers, lemon juice and remaining oil with some seasoning in a food processor until finely chopped. Set aside.

  3. Once the chicken is cooked, remove the tin from the oven and squeeze the garlic out of their skins. Tip in the rice and use a wooden spoon to break it up, then add the spinach and lemon zest and toss. Return to the oven for 5 mins. Divide between bowls and dollop on the salsa verde.

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