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Caribbean Rice Salad

  • 20 min
  • 20 min
  • 4
  • Easy
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Recipe Ingredients

  • 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

Recipe Directions

Hands-on Time 2o minutes, plus cooling Cooking Time about 20 minutes Serves 4

  1. 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.
  2. 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.
  3. 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.
  4. When mealies are cool enough to handle, shave off the kernels with a large knife.
  5. (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.
  6. 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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