Wholegrains like brown rice for a true Mediterranean flair
Yield
Serves 4
Prep Time
10mins
Cook Time
35mins
Difficulty Level
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This wholesome, well-balanced dish is a testament to the harmonious marriage of protein and greens. Eating healthy has never been so easy, with a carefully laid out bowl of brown rice, grilled chicken, avocado, kale and brussels sprouts!

Ingredients

  • ⅓ cup (80ml) extra virgin olive oil, plus 1 tablespoon extra
  • 1 clove garlic, crushed
  • 2 x 250 g packets microwave brown rice
  • 600 g brussels sprouts, trimmed, halved
  • 60 g baby kale leaves
  • 1 tsp smoked paprika
  • 600 g chicken breast fillets
  • 2 medium avocados (500 g), halved
  • ⅓ cup (65 g) pepitas (pumpkin seed kernels), toasted

TZATZIKI

  • 2 Lebanese cucumbers (340g), seeded, grated coarsely
  • ½ tsp sea salt flakes
  • 1 cup (280 g) Greek yoghurt
  • 1 small clove garlic, crushed
  • 3 tsps lemon juice
  • 1½ tbsps finely chopped fresh dill, plus extra sprigs to serve
01.

Make tzatziki. Combine cucumber and salt in a bowl; refrigerate for 20 mins. Drain cucumber in a colander; squeeze out excess liquid. Transfer to a clean bowl. Add remaining ingredients; stir to combine. Season to taste.

02.
Heat 2 tbsps of the oil in a large frying pan over medium-high heat; cook garlic for 30 secs. Add rice; cook, stirring, for 5 mins or until starting to crisp. Transfer rice mixture to a bowl; season to taste. Cover to keep warm.
03.
Heat 1 tbsp of the oil in same pan; cook brussels sprouts, turning occasionally, for 5 mins or until charred and tender. Add kale leaves; stir until wilted. Remove from pan; cover to keep warm.
04.
Combine paprika and remaining oil in a large bowl; season. Add chicken; turn to coat. Heat extra oil in same pan over high heat; cook chicken, in batches, for 4 mins each side or until cooked through. Remove from pan; slice thickly.
05.
Divide rice among serving bowls; top with kale and brussels sprouts, avocado and pepitas, then chicken. Spoon over tzaztiki; sprinkle with extra dill.

TIP For extra fibre and protein add a 400 g can brown lentils, drained and rinsed, to the rice mixture.

Photo: bauersyndication.com.au

 

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