- 4 skinless chicken breasts
- 4 tbsp barbecue sauce
- 2 tsp Cajun or creole spice
- 4 tsp sunflower oil
- 2 fresh mealies
- 4 tbsp desiccated coconut
- 250g cooked rice
- juice of 2 limes
- 1 mango, peeled, pip
- removed and chopped
- 400g can kidney beans,
- drained and rinsed
- 6 spring onions, finely sliced
- large bunch coriander, roughly chopped
Hands-on Time 2o minutes, plus cooling Cooking Time about 20 minutes Serves 4
- Preheat oven to 180°C. Arrange chicken in a single layer in a small baking dish and mix through the barbecue sauce and Cajun spice. Cook in the oven for 20 minutes or until cooked through. Take out of oven; set aside to rest.
- Meanwhile, heat half the oil in a large frying pan over a medium heat. Toast the mealies, turning, until golden brown. Lift out of pan and set aside to cool.
- Return pan to the heat and fry coconut until golden brown. (Watch carefully, as this happens quickly.) Add remaining oil, rice and the juice of 1 lime. Fry for 1 minute, then tip onto a large serving platter to cool.
- When mealies are cool enough to handle, shave off the kernels with a large knife.
- (Find a clever tip for this at www.goodhousekeeping.co.za/en/home-organising/life-hacks/mealies-made-easy.) Add to the rice together with the mango, kidney beans and spring onions.
- Reserving any juices in the dish, lift chicken onto a board and cut into bite-size pieces. Whisk juice of remaining lime into the empty chicken dish to make a dressing. Add chicken to the salad; drizzle over the dressing and add coriander just before serving.
EACH SERVING About 2 140kJ, 40g protein, 13g fat (6g saturated), 54g carbohydrate (16g total sugars), 12g fibre.
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