Milton Keynes Personal Trainer

Quick chicken salad

Quick chicken salad

 

Hot weather means you don’t want to spend time in the kitchen you need to be out relaxing. Here’s a quick tasty salad, ideal for a quick meal or part of your picnic by the lake.

  • 4 skinless chicken breasts
  • 2 sweet corn cobs
  • 4 tbsp grated coconut
  • 250g pouch microwaveable rice
  • 1 mango, peeled, stoned and chopped
  • 400g tin kidney beans, drained and rinsed
  • 6 green onions, finely sliced
  • 4 tbsp barbecue sauce
  • 2 tsp jerk spice mix or paste
  • 4 tsp olive oil
  • Juice of 2 limes
  • large bunch of cilantro, roughly chopped

 

  1. Preheat oven to 180°C. Place the chicken in a single layer in a small baking dish and mix through the barbecue sauce and jerk seasoning.
  2. Cook in the oven for 20min or until cooked through then take out and leave to,cool.
  3. While chicken cooking heat half the oil in a large frying pan over medium heat and cook sweetcorn cobs, turning until golden brown. Set aside to cool.
  4. Return pan to the heat and fry coconut until golden brown (watch carefully as this happens quickly). Add remaining oil, rice and the juice of 1 lime. Fry for 1 minute then tip on to a large serving plate cool.
  5. When corn cobs are cool enough to handle, shave off the kernels using a large knife and add to the rice together with the mango, kidney beans and spring onions.
  6. Reserving any juices left in the dish, cut into bite-size pieces. Whisk juice of remaining lime into the empty chicken dish to make a quick dressing. Add chicken to the salad and drizzle over the dressing just before serving.
  7. Enjoy!