Chicken & Wild Rice Veggie Bowl
Chicken & Wild Rice Veggie Bowl
This quick 30-minute dish is loaded with veggies, carbs, and protein, offering a perfect balance of flavours and textures.
Servings
2
Prep time
Cook time
Recipe
Ingredients
- 1 large onion, cut into eighths
- 12 Dutch carrots, cut in half
- 2 parsnips, peeled & cut in batons
- 4 small beetroots, cut in batons
- 1 tbsp olive oil
- 1 sprig of rosemary
- 4 free-range chicken cutlets, approx. 500g skin on
- 2 cups wild rice
- 2 cloves garlic, crushed
- 3 tbsp unsalted butter
- 3 corn cobs, cut into ribs
- Juice 2 oranges
- 1 tbsp maple syrup
- 1 cup organic chicken stock
Method
- Preheat oven to 200°C and line a baking tray with baking paper.
- Place onion, carrots, parsnips and beets on the tray. Drizzle with oil and add rosemary. Bake in oven for 30 mins until golden and cooked through.
- Cook wild rice as per instructions, approx. 30 mins.
- Heat a non-stick pan to medium. Add chicken, skin side down. Cook for 10 mins, turn and cook the other side until internal temperature reaches 74°C. Remove and keep warm.
- While the chicken is cooking, combine the garlic and 1 tbsp butter. Rub over the corn ribs and season with cracked black pepper.
- Heat a griddle pan to medium heat. Place the corn ribs kernel side down in the pan and cook until the corn starts to char, approx. 8 mins.
- Add orange juice, maple syrup and stock to the chicken pan and stir. Add remaining butter. Bring to the boil then simmer to reduce and thicken the sauce.
- Divide corn, rice and roasted veggies between 4 warm bowls. Top with chicken cutlets and orange sauce.
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