Brown rice, chicken and roast vegetable salad with pesto
CSIRO Total Wellbeing Diet
Lunch & Light Meals
2 peopleServes
2
2
| Prep | 10 min | |
| Cook | 20 min |
- Chicken breast, lean, raw, 200 g
- Butternut pumpkin, ¼ average pumpkin(s), diced
- Zucchini, 1 medium, diced
- Dried paprika, 2 teaspoon(s), smoked
- Olive oil spray, 1 spray(s)
- Brown rice, heat & serve, 2 x 125g quick cup(s)
- Baby spinach, 2 cup(s)
- Basil pesto, 2 tablespoon(s)
Method
Preheat oven to 200°C (180°C fan forced).
Place chicken breast, pumpkin and zucchini on a lined baking tray. Sprinkle over smoked paprika, spray with cooking oil and toss well to combine. Roast for 20-25 minutes or until golden and tender. Once cooled slice the chicken thinly across the grain.
To serve combine the brown rice, roasted vegetables and baby spinach in a large bowl. Top with sliced chicken and pesto.
TIP: A pre-cooked chicken could be used if you don’t have time to roast your own. You can prepare the roast vegetables ahead of time and serve cold, or re-heated with the salad.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1 |
| Bread & Cereals | 2.3 |
| Vegetables | 1 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 501 |
| Protein | 33 g |
| Total fat | 15.8 g |
| - Saturated fat | 1.8 g |
| Total carbohydrates | 53 g |
| - Total sugars | 9.6 g |
| Fibre | 7.8 g |
| Sodium | 223 mg |