Savršena zdrava večera, gotova za tren - Salata sa grilovanom piletinom i smeđom rižom - lemony grilled chicken with a colourful herby brown rice salad

 Savršena ideja za vaš izuzetno zdrav ručak, jelo koje se sprema za tren a smaže se takođe za tren! Piletina u kombinaciji sa krastavcima, paradajzom, mladim lukom i obilje začinskog bilja salatu od smeđe pirinča čini jako ukusnom, a tikvice su odlična zdrava alternativa tradicionalnom pomfritu.

Potrebno:

- 600g fileta pilećih butina

- 2 limuna

- 2 češnja belog luka, zgnječena

- 1½ kašika maslinovog ulja

- 2 pakovanja  smeđe riže u vrećicama

- 400g tikvice, narezane

- 15g mente, listovi ubrani i nasjeckani

- 15g korijandera, grubo nasjeckanog, krastavac isječen na kockice

- 125g čeri paradajza, prepolovljen

- 2 mlada luka, sitno narezana

Priprema:

Zagrijte pećnicu na plin 8, 220 ° C, ventilator 200 ° C. 

Stavite pileće butine između dva lista papira za pečenje i tucite oklagijom do debljine 1 cm. 

Umutite sok i koricu od 1 limuna, češnjaka i ½ kašike ulja u nemetalnu posudu i ulijte piletinu s malo začina. Ostavite da se marinira dok kuvate tikvu i rižu.

Tikvice narežite na krumpiriće i prevrnite na plitki pleh. Prelijte sa ½ kašike ulja, začinite i dobro prelijte da prekrijete povrće. Pecite 20-25 min dok ne porumeni.

Spustite vreće riže u veliku posudu sa kipućom slanom vodom i dinstajte 15-17 minuta dok ne omekša. Ocijedite, vrećice razrežite u sito i dobro isperite hladnom vodom da se ohladi. Ostavite da se ocijedi.

Zagrijte šerpu na jakoj vatri dok se ne zagrije. Dodajte pileće butine u tavu, ostavljajući preostalu marinadu u posudi. Piletinu pecite na roštilju 5-6 minuta sa svake strane dok ne postane zlatno, lagano pougljeno i kuhano.

Umutite preostalu 1 kašiku ulja, limunov sok i koricu u veću posudu i ubacite ocijeđenu i ohlađenu rižu. 

Dodajte mentu, korijander, krastavac, paradajz i mladi luk i poslužite uz pomfrit piletine i tikvica.

Lemon grilled chicken with herby rice salad recipe

Ingredients:

• 600g chicken thigh fillets
• 2 lemons, zested and juiced
• 2 garlic cloves, crushed
• 1½ tbsp olive oil
• 2 packs boil in the bag brown rice
• 400g courgettes, sliced
• 15g mint, leaves picked and chopped
• 15g coriander, roughly chopped
• ½ cucumber, diced
• 125g cherry tomatoes, halved
• 2 spring onions, finely sliced

Method:

1. Heat the oven to gas 8, 220°C, fan 200°C. Put the chicken thighs in between two sheets of baking paper and bash with a rolling pin until 1cm thick. Whisk the juice and zest from 1 lemon, the garlic and ½ tbsp oil in a non-metallic bowl and toss in the chicken with some seasoning. Leave to marinate while you cook the courgette and rice.
2. Cut the courgettes into fries and tip onto a shallow baking tray. Drizzle over ½ tbsp oil, season and toss well to coat the veg. Roast for 20-25 mins until golden and tender.
3. Lower the bags of rice into a large pan of boiling salted water, and simmer for 15-17 mins until tender. Drain, cut open the bags into a sieve and rinse well with cold water to cool. Leave to drain.
4. Heat a griddle pan over a high heat until hot. Add the chicken thighs to the pan, leaving any remaining marinade in the bowl. Grill the chicken for 5-6 mins on each side until golden, lightly charred and cooked through.
5. Whisk the remaining 1 tbsp oil, lemon juice and zest in a large bowl and toss in the drained and cooled rice. Fold in the mint, coriander, cucumber, tomatoes and spring onions, and serve alongside the griddled chicken and courgette fries.

Izvor:tesco.com