Nutritious Spice-Crusted Chicken

Nutrition per serve

Ingredients

• 1pcs corn cob
• 1bunch coriander
• 125g brown and black rice with quinoa
• 1pcs tomato
• 1pcs capsicum
• 1pcs spring onion
• 300g free-range chicken thigh fillets
• 5g South American seasoning
• 15ml extra virgin olive oil
• 10ml red wine vinegar
• 10ml olive oil

Method

1. Step 1 — Prep ingredients
   Fill a medium saucepan three-quarters full with water and bring to the boil for the rice blend. Discard the husk and silks from the corn, then slice the kernels from the cob. Finely chop the coriander, discarding the stems.
2. Step 2 — Cook rice blend and corn
   Add the rice blend to the pan of boiling water, return to the boil and cook for 15 mins. Add the corn and cook for a further 8 mins or until the rice blend and corn are tender. Drain.
3. Step 3 — Make tomato salad
   Meanwhile, chop the tomato and capsicum. Thinly slice the spring onion on an angle. Combine 2 tsp extra virgin olive oil and 1 tsp red wine vinegar in a large bowl. Add the tomato, capsicum and spring onion, season with salt and pepper and stir to combine.
4. Step 4 — Prep chicken
   CHICKEN THIGH OPTION Put the chicken in a large bowl, scatter over 1½ tsp South American seasoning and season with salt and pepper, then turn to coat.
5. Step 5 — Cook chicken
   Heat 2 tsp olive oil in a medium frypan over medium-high heat. Cook the chicken for 5-6 mins each side until golden and cooked through. Remove from the pan and rest for 3 mins.
6. Step 6 — Get ready to serve
   Combine the remaining South American seasoning, 2 tsp extra virgin olive oil and 1 tsp red wine vinegar in a large bowl. Add the rice blend, corn and coriander, season with salt and pepper and stir to combine. Slice the chicken. Divide the rice mixture, chicken and tomato salad among plates to serve.

Allergens

Sulphites