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Chicken and broccoli on rice in bowl with salsa

Roast chicken thighs with brown rice & salsa verde

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Gluten-free
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal423
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
  • 2 garlic cloves , bashed
  • ½ small pack coriander
  • ½ small pack parsley
  • 1 anchovy fillet
  • ½ tbsp capers
  • ½ lemon , zested and juiced
  • 200g pouch cooked wholegrain rice
  • 200g baby leaf spinach

Method

  • STEP 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.

  • STEP 2

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

  • STEP 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.

RECIPE TIPS
HEALTH BENEFITS OF VITAMIN C

As well as helping the body absorb iron, vitamin C boosts collagen production

Goes well with

Recipe from Good Food magazine, March 2018

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A star rating of 3.5 out of 5.2 ratings
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