Easy Crispy Chicken & Rice Nourish Bowl
PREP 15 MIN•COOK 30 MIN
Dan has just served up the crispiest chicken you will ever bite into. Let the oven do most of the work (you don't even have to stir!), then fill up on this super nutritious bowl.
DF
GF
NF
Number of servings
2
1 spray olive oil
1⁄4 cup (50g) brown rice
1⁄2 cup (125ml) water
salt & pepper, to taste
1 large egg
2 tbs (20g) breadcrumbs (or gluten-free if required)
200g skinless chicken breast
250g broccoli cut into florets
1⁄2 head of cauliflower (900g head) cut into florets
Dressing
1 tbs hulled tahini
1 tbs lemon juice
Preheat oven to 190°C/fan 170°C/gas 5. Place a wire rack over a baking tray and spray wire rack with oil. Line a second tray with baking paper.
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Whisk egg in a small bowl and place breadcrumbs in another bowl and season with salt and pepper.
Pat chicken dry and if very thick slice them in half to create thinner pieces.
Dip in egg mixture, then breadcrumbs, then back into egg and back into breadcrumbs once more.
Place chicken on rack, spray with oil and bake for 20-25 minutes or until cooked through.
At the same time, place broccoli and cauliflower florets on lined tray, spray with olive oil, season with salt and pepper, and bake for 20 minutes or until golden brown.
Combine dressing ingredients together with sufficient warm water to create a pourable dressing and season to taste.
Divide rice, chicken and vegetables between bowls and drizzle over dressing to serve.
Energy (kJ)
1853 kJ / 442 cals
Protein
40.7 g
Fat
14 g
Sat. Fat
2.6 g
Carbs
32.2 g
Sugar
7.7 g
Fiber
9.3 g
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