Break up the week and take a trip to Portugal with this grilled lemon chicken recipe.
Ingredients
- 4 (about 150g each) chicken breast fillets
- 2 garlic cloves, crushed
- 1 tablespoon extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon finely grated lemon rind
- 1 teaspoon finely grated fresh ginger
- 1/2 teaspoon dried chilli flakes
- 200g (1 cup) white long-grain rice
- 200g green round beans, trimmed, cut into 3cm pieces
- 150g (1 cup) frozen peas, thawed
- 2 roma tomatoes, seeded, coarsely chopped
- 4 shallots, trimmed, thinly sliced
Method
- Step 1Use a sharp knife to cut 3-4 slashes diagonally in the top of each chicken fillet. Combine the garlic, oil, lemon juice, lemon rind, ginger and chilli flakes in a shallow glass or ceramic dish. Add the chicken and toss to coat. Cover with plastic wrap and set aside for 10 minutes to marinate.
- Step 2Meanwhile, cook the rice following packet directions. Cook the beans and peas in a saucepan of boiling water for 2 minutes or until tender. Drain. Transfer to a large bowl. Add the rice, tomato, shallot, extra lemon juice and extra oil. Toss to combine. Season with salt and pepper.
- Step 3Preheat a barbecue grill or chargrill on high. Cook chicken for 4 minutes each side or until lightly charred and cooked through. Serve with rice salad.
- Diabetes friendly
- High protein
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1789 kj
Energy
8g
Fat Total
2g
Saturated Fat
5g
Fibre
41g
Protein
88mg
Cholesterol
71.6mg
Sodium
4g
Carbs (sugar)
46g
Carbs (total)
All nutrition values are per serve
- Author: Chissy Freer
- Image credit: Geoff Lung
- Publication: Australian Good Taste
0