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Digital Subscriptions > Healthy Food Guide > March 2019 > Healthy TONIGHT!

Healthy TONIGHT!

A light soup, a hearty stew, a special spaghetti… Mix it up on weeknights with a variety of recipes that are easy and quick to prepare

Herby rice salad with grilled chicken and kalettes


4 large bone-in, skinless chicken thighs 2tsp reduced-salt soy sauce

1tsp oil Spray oil

300g kalettes, quartered, or brussels sprouts, halved Chilli sauce, to serve (optional)

For the rice salad

500g pack ready to heat brown rice

25g pack fresh mint, leaves sliced

25g pack fresh coriander, thai basil or vietnamese mint, leaves sliced

2 spring onions, inely sliced

2 kafir lime leaves, thinly sliced

2tbsp shredded or laked coconut, toasted

200g green beans, inely sliced 1 lemongrass stalk, white part only, very inely sliced

1 Heat the rice according to the pack instructions, then transfer to a bowl and combine with the rest of the salad ingredients.

2 Heat the oven to 200°C/ fan 180°C/gas 6 and line a baking tray with non-stick baking paper. Put the chicken on the prepared tray. In a small bowl, combine the soy sauce and 1tsp oil and rub over the chicken. Cook the chicken in the oven for 25–30 min until it’s cooked through.

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About Healthy Food Guide

Should you try the latest fasting diets? Our dietitian examines their effectiveness for weight loss and better health and helps you pick the one for you. Our healthy kitchen makeover will get you in the zone for easier healthy cooking, with an ingredients checklist, storecupboard recipes, plus tips from Marie Kondo and Aggie MacKenzie. And inspiring stories for facing fitness phobias will get you into the pool, gym or class – and loving it.