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Healthy Poached Chicken and Black Rice Recipe

Healthy Poached Chicken and Black Rice

Serves 4
Preparation time 15 minutes
Cooking time 40 minutes

INGREDIENTS

1 1/3 cups Black Rice 2 Chicken breast fillets
2 cups Chicken stock
2 tbsps Lemon juice
1/4 cup Olive oil
1 tbsp Wholegrain mustard
2 Bunches asparagus, woody ends trimmed 100g Snow peas, shredded
3 Green onions, chopped
1/4 cup Parsley, coarsely chopped
1/4 cup Pine nuts, toasted

METHOD
1 Put stock and chicken fillets in a large saucepan. Bring to boil. Reduce heat. Simmer uncovered for 10 minutes. Remove from heat. Set aside to cool in liquid for 15 minutes or until cool enough to handle. Strain. Coarsely shred chicken.
2 Cook the rice following absorption instructions on the packet, remove from the heat, spoon into a colander. Refresh rice in cold water, set aside in colander to drain really well.
3 Halve asparagus lengthways and cut into 6cm lengths. Cook in a saucepan of boiling salted water for 1 minute or until almost tender. Drain, refresh under cold water. Drain again and pat dry with paper towel.
4 Whisk lemon juice, oil, mustard in a large bowl. Season with salt and pepper. Add rice, chicken, asparagus, snow peas, green onions and parsley. Toss gently to coat. Sprinkle with pine nuts. Serve. Tip: You can replace the poached chicken in step 1 with shredded meat of a small roast chicken.

 The Carousel thanks the Grains & Legumes Nutrition Council for these recipes.

Written by TheCarousel

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