Allspice chicken with chimichurri and brown rice

Prep Time 15 min
Cook Time 30 min
Ingredients 15
Difficulty Easy
Servings 4

Add some spice to your life with this chicken recipe – quick to whip up and packed with protein to leave you feeling satisfied.

Allspice chicken with chimichurri and brown rice

Ingredients

  • ¾ cup brown rice
  • 4 spring onions, finely sliced
  • 2 tablespoons currants
  • 2 tablespoons red wine vinegar, plus 2 tablespoons extra
  • 2 cups baby spinach
  • 1 punnet cherry tomatoes, halved
  • 1 bunch firmly packed basil leaves
  • 2 teaspoons ground cumin, plus 1 tablespoon extra
  • 1 tablespoon extra virgin olive oil, 1 tablespoon extra
  • 2 teaspoons allspice
  • 2 teaspoons extra virgin olive oil
  • 8 chicken tenderloins (or 2 chicken breast fillet, sliced 1.5cm thick)
  • 2 bunches asparagus
  • 1 long red chilli, finely sliced
  • 3 garlic cloves, finely sliced

 

Method

  1. Place rice in a small saucepan, cover with hot water and bring to the boil. Reduce heat to a simmer and cook for 18- 25 minutes or until tender. Stir through spring onion, currants, cherry tomatoes, two tablespoons of vinegar and baby spinach.
  1. To make the chimichurri finely chop the basil (reserve ¼ bunch leaves for serving) and combine in a bowl with two teaspoons of cumin, olive oil and remaining two tablespoons of red wine vinegar. Set aside to serve.
  1. Rub remaining cumin and the allspice over the chicken. Heat a large frying pan with one tablespoon of olive oil. Cook over high heat for 2-3 minutes each side or until golden and just cooked through. Remove chicken from pan and add asparagus, chilli and garlic. Cook for 2-3 minutes or until asparagus is bright green and lightly charred.
  1. Serve chicken and asparagus on rice with chimichurri to top.

 

Nutrition Information (per serve)

 

Energy (kJ) 2139
Protein (g) 34.3
Fat  – Total (g) 21.7
–  Saturated fat (g) 3.7
Carbohydrate     – Total (g) 40.7
Fibre (g) 7.5
Sodium (mg) 72

Data provided by Foodworks https://www.xyris.com.au/

 

 

Provider acknowledgement

Recipe and image reproduced with permission from DAA and Sprout http://healthyweightweek.com.au/wp-content/uploads/2014/11/ahww-Cookbook-bumper-2017.pdf  .

 

Disclaimer: The above recipe meets Diabetes NSW & ACT nutrient criteria. However, the opinions expressed on http://healthyweightweek.com.au/ do not necessarily reflect the views of Diabetes NSW & ACT.

 

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.