Informations supplémentaires
30 min.
|
622 kcal
|
easy
|
|
Printable version
1. Cook the rice
Bring a pot of water to a boil. Cook the brown rice in the boiling water 20-22 minutes. Drain. Bring another pot of water to a boil. Cook the corn 7-8 minutes. Drain and slice the kernels off the cob.
2. Setup
Cut the tomato into small cubes. Chop the shallot and cilantro. Crumble the feta. Drain the corn.
3. Cook the chicken
In a pan over medium heat, heat a drizzle of oil. Coat the chicken in half of the BBQ spices and pepper. Cover and cook 7-8 minutes on each side until cooked through. Keep an eye on the chicken to prevent it from burning. For the BBQ: Preheat the barbecue on high heat. Oil the grill. Reduce the barbecue to medium heat. Grill the chicken for about 7 minutes on each side.
4. Make the salad
Meanwhile, mix the corn with the tomato, some shallot, cilantro, feta, mayonnaise, and the juice of half of a lime, drizzle with oil, season with salt and pepper. To help your children get accustomed to new flavours and develop their tastebuds, set the raw shallot, the feta, and the cilantro aside for now. Kids can then decide to add it to their salad or not.
5. Make the sauce
Mix together the rest of the BBQ spices with the honey, lime juice, and 1/3 cup of oil. Brush the chicken with the mixture before serving.
6. Plate your dish
Serve the chicken with the rice and the salad. Serve each part of the meal family-style and let your children make their own plate. Bon appétit!
300gChicken Breast
30gFeta Cheese
0.5unitCilantro
1unitTomato(es)
140gBrown Rice
0.5unitShallot
0.5unitLime
1unitHoney
5gBBQ Spice Mix
1unitMayonnaise
1unitCorn Cob(s)
What you need
pan, pot, strainer
622 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
77g
26%
fat
15g
23%
cholesterol
114mg
38%
fiber
4g
16%
protein
46g
saturated
5g
25%
sodium
536mg
22%
sugar
17g
trans
0g