BALSAMIC BLACK RICE CHICKEN SALAD


TOTAL TIME: 60MINS

SERVINGS: 2

CALORIES/SERVING: 452 CALS


INGREDIENTS

  • 75g uncooked black rice

  • 250g raw, uncooked chicken breast, sliced

  • 4 cups baby spinach leaves

  • 1 tomato, chopped

  • 1/4 red onion, sliced

  • 2 tbsp. avocado

  • 1/3 cup balsamic vinegar

  • 2 tbsp. olive oil

  • 1 garlic clove, crushed

  • 1 tbsp. wholegrain mustard


METHOD

  1. Boil 150ml of water in a saucepan over medium temperature. Cook the black rice for 25 minutes. Add more water if required. Season with Himalayan salt and pepper. Set aside to cool

  2. To marinate the chicken, combine the balsamic dressing ingredients together in a liquid jug. Place the chicken breast in a bowl. Pour half of the balsamic dressing in the bowl covering the chicken breast. ( Place the remaining dressing on the side) Gladwrap the chicken breast and refrigerate for 1-2 hours. After the chicken has marinated, drain the vinegar and place the chicken breast back into the bowl

  3. Heat a non-stick frypan over medium temperature and cook the balsamic chicken for 3-4 minutes on each side or until the chicken is cooked in the middle

  4. Add the baby spinach leaves, tomato, onion and avocado in a bowl. Add the cooked black rice to the salad and mix well

  5. Layer the chicken over the top of the salad. Drizzle the remaining balsamic dressing over the top

  6. Divide the salad into two meals. Dish one serving of the salad and refrigerate the second meal for tomorrow's lunch

NUTRITION

Serving size 293g

Calories 452 cal

Protein 33.6g

Fat, total 21.0g

- saturated 4.0g

Carbohydrate 29.4g

- sugars 2.7g

Sodium 154mg

1 view0 comments