The Health Nut Roast Chicken & Vegetable Salad

This is the ultimate roast chicken salad to give you all the nutrients that will keep you fuller for longer! It’s February, but keep going strong on your resolutions by packing healthy lunchboxes to avoid eating junk food!

Level

Beginner

Category

  • Chicken and Poultry
  • Health
  • Salads
  • Latest

Cuisine

  • South African

Cooking Methods

  • Cooking
  • Roasting

Serves

8

Prep Time

40 minutes

Cooking Time

20 minutes

Ingredients

For the roast chicken

  • 1 Fresh whole chicken
  • 30ml (2 Tbsp) Moroccan rub or your favourite BBQ spice
  • Salt and pepper, to taste
  • Dash of extra virgin olive oil
  • 2 onions, peeled and quartered
  • 2 lemons, halved

For the salad

  • 500ml (2 cups) brown/wild rice, cooked according to instructions on the pack
  • 200g cherry tomatoes halved
  • 250g asparagus, blanched
  • 250g sugar snap peas, blanched
  • 200g butternut, cubed and roasted
  • 100g baby salad/wild rocket leaves
  • Flaked almonds, toasted
  • Salt and black pepper, to taste

For the dressing

  • 60ml Food Lover’s Rocket & Hemp Seed Pesto
  • Zest and juice of 1 lemon
  • 15ml flax seed oil
  • Salt and black pepper, to taste

Directions

For the roast chicken

  1. Pre-heat the oven to 200C. Coat the chicken with the rub and season well with salt and pepper. Helpful hint: Roast your chicken breast-side down so that all the yummy juices will seep into the chicken breasts that tend to be slightly dryer than the rest of the chicken.
  2. Place the chicken in your roasting tray along with the onions and lemon halves. Drizzle with olive oil and place into the oven for about 20 minutes then lower the heat to 180C and roast for another 20 minutes or until fully cooked and golden.
  3. Place the chicken in your roasting tray along with the onions and lemon halves. Drizzle with olive oil and place into the oven for about 20 minutes then lower the heat to 180C and roast for another 20 minutes or until fully cooked and golden.
  4. Remove from oven and allow to cool until you can handle the chicken. Flake the chicken meat and set aside until needed. Helpful hint: Reserve the chicken bones to make home-made chicken stock for later. Home-made stock freezes well, so there is absolutely no wastage!
  5. For the salad

    1. Assemble the salad by combining the rice, cherry tomatoes, broccoli, butternut and the baby salad/wild rocket leaves.
    2. Top with the roast chicken and toasted almond flakes.
    3. For the dressing

      1. Combine all ingredients and season to taste. Serve alongside your health nut roasted chicken salad. Deelish!