Chicken & Rice Salad with Chilli Mayonnaise

This recipe features in these meal plans: Lower Calorie Suppers 2.

Grilled chicken in a rice salad with tomatoes and rocket tossed together with a low-calorie chilli mayonnaise.

Ingredients

  • 4 skinless chicken breast fillets
  • 140g of wild rocket leaves
  • 4 medium tomatoes (approx 100g each), chopped
  • 160g of long grain rice
  • 60g of light mayonnaise (4 tbsp)
  • 2 tbsp olive oil
  • 1 tsp mild chilli powder
  • 2 tbsp lemon juice
  • 1/2 tsp crushed chillies
  • Serves: 4
  • Course: Main Course
  • Preparation time: 5 mins
  • Cooking time: 20 mins
  • Price per person: £2.74
  • Store cupboard: Typical
  • Calories per serving: 490
  • 5-a-day per serving: 1.7
  • Print Recipe
Chicken Salad with Chilli Mayo photo
Tasty?

310 cooks think so

Method

  1. Preheat the grill to high. Cook the rice according to the packet instructions.
  2. Meanwhile, place the chicken breasts between two sheets of cling film and hit with a rolling pin until it is about 1cm thick. Remove the cling film, brush with the olive oil, and then grill for 4-5 minutes on each side, or until cooked through.
  3. While the rice and chicken are cooking, prepare the chilli mayonnaise. Mix the chilli powder, crushed chilli, mayonnaise and half the lemon juice together in a bowl and season with salt and pepper. Continue to keep an eye on the chicken in the grill, to avoid overcooking.
  4. When the chicken is cooked, cut it into strips, season with salt and pepper and drizzle with the remaining lemon juice.
  5. Toss the boiled rice, tomatoes, rocket leaves and chicken with the chilli mayonnaise and serve immediately.


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