Spice-Rubbed Chicken

Spice-Rubbed Chicken

Ready in 35 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, January 14, 2018.
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With orange and barley salad

Ingredients

ORANGE AND BARLEY SALAD

  • 50g pearl barley
  • 75g green beans
  • 1 courgette
  • 1 carrot
  • 1-2 tablespoons parsley
  • 1-2 tablespoons mint
  • 1 roma tomato
  • 1/8 red onion (optional)
  • ¼-½ orange (zest first)
  • ½-1 teaspoon orange zest
  • Juice of ¼ orange
  • 2 tablespoons yoghurt
  • ¼ teaspoon vinegar (e.g. red wine, white wine)

SPICE-RUBBED BBQ CHICKEN

  • 275g lean chicken breast steaks
  • 2 teaspoons chicken spice rub
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • 1 teaspoon oil, for cooking (or use spray oil)

TO SERVE

  • 1 pottle carrot tahini dip
  • 1 tablespoon yoghurt
  • 1-2 tablespoons chopped dates

Steps

  1. Bring a medium pot of salted water to the boil. Preheat BBQ grill or hot plate to medium-high (if using). Prepare orange and garlic. Cook pearl barley in pot of boiling water for about 28 minutes. While barley cooks, slice beans 1cm. After 28 minutes, add beans to pot and continue to cook for 1-2 minutes, until barley and beans are tender with a slight bite. Drain, rinse under cold water and allow to drain well.
  2. While barley cooks, prepare the salad. Peel courgette and carrot into ribbons and thinly slice cores; finely chop parsley and mint; dice tomato 1cm; finely dice onion (if using); peel and dice orange 1cm. Add all to a large bowl and set aside.
  3. Pat chicken dry and toss in a medium bowl with chicken spice rub, garlic and salt.
  4. Heat oil in a medium fry-pan on medium-high heat. Cook chicken for 2-3 minutes each side (depending on thickness), or until cooked through. Alternatively, cook on BBQ. Set aside, covered, to rest. Slice thinly, reserving any resting juices. Toss chicken back through resting juices.
  5. Once barley and beans are cooked and drained, add to bowl with veggies, along with all remaining salad ingredients, toss well to combine and season to taste.
  6. TO SERVE divide orange and barley salad between plates. Top with spice-rubbed BBQ chicken and drizzle over any resting juices, if desired. Dollop over carrot tahini dip and yoghurt and sprinkle over dates.

Nutritional Information

Energy 1740 kj
416 kcal
Protein 39.6g
Carbohydrate 34.5g
Fat 11.2g