Recipe: Easy rice salad with chicken

Posted on 2 August, 2017

With the oodles of opinionated, yet unqualified health bloggers all over the internet we meet many people who are afraid of eating carbohydrate rich foods – particularly bread, rice and pasta. Without a doubt, as a society and culture, many of us are eating too much of these kinds of foods and when you combine that with an inactive lifestyle – sitting in an office all day – you’re easily consuming more energy than your body needs.

The important thing to remember about carbohydrates, is that you don’t need to cut them out, you just need to consume them in the quantities that are right for you! If you find it difficult to keep your portions small, you need to follow the principles outlined in this recipe. It’s all about great carbohydrate portion control with maximum satisfaction and nutrition!

We start with a 1/4 cup of cooked basmati rice. A very small portion, that if you ate alone with some chicken and token vegetable side dish may leave you filling unsatisfied. However, if you take that 1/4 cup of rice and add a host of nutrient rich foods, you turn a very small portion into a whole plate of yummy rice goodness! Pair that with a protein rich side of chicken, steak, fish or eggs and you’ve got a filling, healthy, yet low energy meal that will keep you happy and satisfied well into the afternoon!

You don’t have to follow the ingredients below if you don’t want to. Chop up and add whatever vegetables you like! You’re gonna love it! Another idea is this Rainbow Salad we made from leftovers in our fridge!

Easy Rice Salad with Chicken

Ingredients (serves 1)

• 1 chicken thigh fillet
• 1/2 tsp Harrisa spice
• 1 tsp extra-virgin olive oil
• 1/4 cup basmati rice, cooked
• 1/2 tbsp. pine nuts, lightly toasted
• 1/2 red capsicum, finely chopped
• 2 cups baby spinach, finely chopped
• 1/4 avocado, diced
• 2 tsp red wine vinegar
• 1 tbsp hummus

Method

• Heat oil in a fry pan, add chicken and cook for about 3-4 minutes each side until golden and cooked through. Set aside.
• Meanwhile, lightly toast the pine nuts on low – medium heat in a separate pan. Keep watch! They can burn easily and quickly. Set pine nuts aside.
• Add spinach, capsicum, avocado, pine nuts and red wine vinegar to the rice. Toss to combine.
• Serve with the chicken and a generous dollop of hummus.

Nutrition Info per serve

• Energy: 2273kJ (543 calories)
• Protein: 36g
• Carbohydrate (sugar): 26g (7g)
• Fat (saturated): 31g (5g)
• Fibre: 9g
• Sodium: 228mg

For a downloadable copy of this recipe and plenty of other healthy recipes, visit healthyeatinghub.com.au.