Asparagus with Chicken & Rice Salad

Asparagus with Chicken & Rice Salad

To keep you fuller for longer, this high protein salad makes the perfect lunch.

  • Recipe makes: 4 servings
  • Prep time:
    30 mins
  • Cook time: 10 mins
  • Calories: 459
    per serving

Ingredients

  • 225g asparagus
  • 225g basmati rice
  • 3 tsps fresh chives
  • 25g sultanas
  • 100g onions
  • 1 tsp turmeric
  • 1 tbsp olive oil
  • 2 tsps curry powder
  • 100ml white wine
  • 1 tbsp/ orange peel
  • 225g fromage frais
  • 4 chicken breast

Method

  1. Clean the asparagus, trim any white ends and peel with a vegetable peeler if necessary. Put on a pan of water to boil.
  2. In a seperate pan, cook the rice according to the instructions on the packet, then drain, rinse with boiling water from the kettle and cover with a tea towel to absorb excess moisture. Set aside
  3. Toss the chives, sultanas and two thirds of the red onion together.
  4. Heat the oil in a non stick pan, add the remaining onion and cook for 2-3 minutes. Add the curry powder and turmeric and stir over the heat for a further 1-2 minutes.
  5. Stir in the wine, 100mls water, bring to the boil and add the orange zest. Reduce the heat and simmer for 3-5 minutes or until the mixture has reduced to half.
  6. While the sauce reduces, steam or boil the asparagus for 3-6 minutes until al dente.
  7. Slice the chicken breasts and arrange with the asparagus on serving plates.
  8. Toss the rice, herbs and vegetables together.
  9. Mix the curry sauce into the fromage frais and season to taste. Stir the dressing to the rice and adjust the seasoning.
  10. Add the rice to the plate and serve.
Nutrition information per serving
Calories (kcal)459
Carbohydrate (g)53.6
Fat (g)8.0
Protein (g)39.8
Fibre (g)2.9
Alcohol (g)2.2
Fruit & Veg1.2

Start a Free Trial Today

WLR has an extensive range of low-fat and low calorie recipes to help you follow a healthy, balanced diet. Try it free for 24 hours.

Take our FREE trial »

If you enjoyed this article, try our newsletter. It's free.

Receive the latest on what works for weight loss straight to your inbox. We won't share your email address. Privacy policy

Sponsored