Roast chicken thighs with brown rice & salsa verde

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

Nutrition per serving

  • kcal 423
  • fat 19g
  • saturates 3g
  • carbs 29g
  • sugars 1g
  • fibre 5g
  • protein 31g
  • salt 1.1g


  • 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


Health benefits of vitamin C

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


  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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