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Roast chicken thighs with brown rice & salsa verde New-recipe-icon

How about a healthy, low-calorie roast chicken dinner? Enjoy this tasty meal with benefits like vitamin C from the salsa verde which helps iron absorbtion

  • Prep: 10 mins
    Cook: 35 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 423
  • Carbohydrates 29
  • Saturated Fat 3
  • Sugar 1
  • Protein 31
  • Fat 19
  • Fibre 5
  • Salt 1.1

Nutrition per serving

  • Calories 423
  • Carbohydrates 29
  • Saturated Fat 3
  • Sugar 1
  • Protein 31
  • Fat 19
  • Fibre 5
  • Salt 1.1

Ingredients

  • 3 skinless boneless chicken thighs, cut in half
  • 2 tbsp rapeseed oil
  • 2 garlic cloves, bashed
  • ½ small pack coriander
  • ½ small pack parsley
  • 1 anchovy fillet
  • ½ tbsp capers
  • ½ lemon, zested and juiced
  • 200g pouch cooked wholegrain rice
  • 200g baby leaf spinach

Tip

Health benefits of vitamin C
As well as helping the body absorb iron, vitamin C boosts collagen production

Method

  1. Heat oven to 200C/180C fan/gas 6. Season the chicken, rub with ½ tbsp oil, then put in a large roasting tin with the garlic and roast for 25-30 mins.

  2. Meanwhile, blitz the herbs, anchovy, capers, lemon juice and remaining oil with some seasoning in a food processor until finely chopped. Set aside.

  3. Once the chicken is cooked, remove the tin from the oven and squeeze the garlic out of their skins. Tip in the rice and use a wooden spoon to break it up, then add the spinach and lemon zest and toss. Return to the oven for 5 mins. Divide between bowls and dollop on the salsa verde.

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