Grilled chicken

with roasted red peppers & herby rice

Grilled chicken

Grilled chicken

Serves Serves 2
Time Cooks In35 minutes
DifficultyNot too tricky
Nutrition per serving Plus
  • Calories 640 32%
  • Fat 22.6g 32%
  • Saturates 5.1g 26%
  • Sugars 8g 9%
  • Salt 1g 17%
  • Protein 40.5g 81%
  • Carbs 68.3g 26%
  • Fibre 4.7g -
Of an adult's reference intake
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  • 2 red peppers
  • 150 g white rice
  • 1 bunch of fresh flat-leaf parsley , (15g)
  • 3 spring onions
  • 2 free-range chicken breasts
  • olive oil
  • 25 g shelled pistachios
  • extra virgin olive oil
  • 1 lemon
  • 30 g feta cheese
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Fill a medium saucepan with salted water, place on a high heat and bring to the boil.

Meanwhile, place the peppers directly over the flame on your gas stove top or under a very hot grill. Char for 5 to 10 minutes, or until blackened and blistered all over, turning occasionally with tongs.

Meanwhile, add the rice to the boiling water and cook for 10 minutes, or until tender. Drain in a sieve, then tip back into the warm pan. Cover with a lid and set aside off the heat.

Once the peppers are blackened all over, place in a bowl, cover with a plate and leave them to steam for around 10 minutes, then remove the plate and leave until cool enough to handle.

Meanwhile, pick and finely chop the parsley leaves, then trim and thinly slice the spring onions.

Rub the blackened skin off the cooled peppers, then halve and deseed. Tear into strips and set aside on a plate with the juices.

Place the chicken breasts in a large unsealed plastic resealable bag and place on a board, then bash with the bottom of a heavy saucepan or rolling pin until ½ cm thick. Drizzle a little olive oil into the bag and season lightly with salt and pepper. Massage it into the chicken.

Place a large non-stick frying pan over a high heat, adding the pistachios as it heats up and lightly toasting until smelling fantastic. Tip the pistachios onto a board and roughly chop. Return the pan to the heat.

Discard the plastic bag and place the chicken into the hot pan. Cook for 6 minutes, or until golden and cooked through, turning halfway.

Meanwhile, stir the parsley and spring onions through the cooked rice with 1 tablespoon of extra virgin olive oil and a pinch of black pepper. Finely grate in the lemon zest and squeeze over half the juice.

Pile the herby rice onto a platter. Remove the chicken to a clean board and slice up, then toss with the roasted red peppers and resting juices. Spoon onto the rice, crumble over the feta, scatter the pistachios on top, then serve.