Coconut chicken tenders with spinach and rice
Ingredients
- 2 tablespoons gluten-free pistachio dukkah
- 2 tablespoons desiccated coconut
- 500g chicken tenderloins
- 1 tablespoon olive oil
- 4 spring onions, chopped, plus extra, to serve
- 2 cloves garlic, crushed
- 1 large lime, zest and juice, plus extra wedges, to serve
- 1 tablespoon grated fresh ginger
- 2 x 250g pouches microwavable brown rice and quinoa
- 1 cup frozen peas, thawed
- 400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
- 100g baby spinach
- Fresh coriandercilantroX leaves, to serve, optional
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Instructions
1 Preheat the oven to 200ºC. Line a large baking tray with baking paper. Place the dukkah and coconut in large zip-lock bag. Add chicken and season. Seal bag and shake to coat chicken evenly. Place chicken in a single layer on prepared tray. Spray with olive oil. Bake for 15–20 minutes until golden brown and cooked through.
2 Meanwhile, heat 1 tablespoon of olive oil in a large non-stick frying pan over medium heat. Add spring onions, garlic, lime zest and ginger. Cook, stirring, for 30–60 seconds, or until aromatic. Add rice and stir to coat grains. Add ¹⁄³ cup water and squeeze over the lime juice. Simmer mixture for 3–5 minutes to soften the rice grains.
3 Stir through the peas and chickpeas. Stir in spinach until just wilted. Season and serve rice mixture with chicken. Top with with coriander leaves and extra lime wedges and spring onions, if you prefer.
HFG tip
Pop the chicken tenders in your air fryer instead of the oven for an even speedier dinner.
Nutrition Info (per serve)
-
Calories 520cal
-
Kilojoules 2174kJ
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Protein 35.9g
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Total fat 11.1g
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–Saturated fat 2.8g
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Carbohydrates 59.8g
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–Sugars 2.1g
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Dietary fibre 12.9g
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sodium N/S
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Calcium 113mg
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Iron 5.1mg
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