Warm Asian rice salad

A low-fat, protein-packed, health-boosting power meal


Posted: 15 December 2010

Perfect as a delicious packed lunch or as a side dish with dinner, this autumnal salad is a filling, healthy and warming way to add more vegetables to your diet. Vegetarians can replace the shredded chicken with roasted cashew nuts, so they don’t miss out on flavour and all-important protein.

Serves: 4

Preparation: 25 minutes

  • 400g broccoli, divided into small florets
  • 150g uncooked brown rice
  • 2 medium to large cooked chicken breasts
  • 1 tbsp sesame oil
  • 4 shallots, finely sliced
  • 2 red chillies, finely sliced
  • 2 garlic cloves, finely sliced
  • 3 tbsp light soy sauce
  • 3-4 sprigs mint

1 Steam the broccoli florets for about five minutes until they just start to turn tender, then drain and set aside, keeping them covered so they stay warm. 

2 Cook the rice according to the packet instructions. While it’s cooking, tear the chicken into strips.

3 To make the dressing, heat the oil in a pan and gently cook the shallots, garlic and chilli for two to three minutes until they are soft but not brown. Then add the soy sauce, mint and chicken, and warm through, taking care not to boil the sauce.

4 Combine the broccoli, rice and chicken, and mix well. Scatter a few mint leaves on top to garnish before serving.


The Skinny

Calories 175
Fat 2.6g
Carbs 20.1g
Protein 5.7g


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