Preparation and Cooking Time: 30 minutes
Low fat
Low in saturated fat
Low salt
Ingredients
225g British asparagus
225g wild and basmati rice mixture
A handful of chopped chives
2 tbsp sultanas
½ small cucumber, de-seeded and diced
1 red onion, finely chopped
1 tsp ground turmeric
1 tbsp olive oil
2 tsp mild curry paste
100ml dry white wine
Zest of half an orange
3 tbsp peach or apricot compote or jam
225ml of very low fat fromage frais
4 cooked smoked or grilled chicken breasts, skin removed
25g flaked almonds, lightly toasted
Method
1
Clean the asparagus, trim any white ends and peel with a vegetable peeler if necessary.
2
Cook the rice according to the instructions on the packet, then drain and rinse with cold water.
3
Transfer the rice into a bowl.
4
Toss the chives, sultanas and cucumber and two thirds of the red onion together and chill.
5
Heat the oil in a non stick pan, add the remaining onion and cook for 2-3 minutes. Add the curry paste and turmeric and stir over the heat for a further 1-2 minutes. Stir in the wine, 100mls water, bring to the boil and add the orange zest and compote or jam. Reduce the heat and simmer for 3-5 minutes or until the mixture has reduced to half its original quantity. Remove from the heat and allow to cool.
6
Slice the chicken breasts and arrange with the asparagus on serving plates.
7
Toss the rice, herbs and vegetables together.
8
Mix the curry sauce into fromage frais and season to taste. Stir the dressing to the rice and adjust the seasoning.
9
Pile a large spoonful of the rice next to the chicken and asparagus and sprinkle with the almonds. Serve chilled.
Nutritional properties
551 kcals
48g protein
9g fat (of which 1g saturated)
65g carbohydrate
2g fibre
0.4g salt
