The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 190g Tomatoes Baby Seasonal Mix
-
4 tbsp green pesto(Rapeseed Oil, Broccoli, Spinach, Broad Beans, Basil, Sunflower Seed, Garlic, Salt, Yeast extract powder (Yeast Extract, Salt), Pumpkin Seeds, Porcini Mushrooms, Kale, Golden Linseeds, Citric Acid, White Quinoa, Ascorbic Acid.)
- 4 spring onion
- 2 courgette
- 20g sunflower seeds
-
200g brown rice(100% Brown Rice)
- 4 British Free Range chicken breasts
-
20g italian hard cheese (Eggs, Milk)(cow's milk, salt, microbial rennet, preservative (lysozyme protein from egg).)
- 1 unwaxed lemon
- 80g rocket
-
1 tsp dried oregano(Dried Rubbed Oregano 100%.)
Allergens
Contains:
Eggs, Milk
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 118Kcal | 555Kcal |
| 493kJ | 2321kJ | |
| Fat | 3.6g | 17g |
| of which saturates | 1.0g | 4.8g |
| Carbohydrates | 11g | 50g |
| of which sugars | 1.3g | 5.9g |
| Protein | 11g | 51g |
| Salt | 0.16g | 0.74g |
| Fibre | 1.6g | 7.7g |
High protein
6 plants
Low sat fat
Family classics
Pesto Chicken Salad with Brown Rice & Grilled Courgette
Leap into summer with this Mediterranean-inspired dish. Free-range British chicken coated in creamy pesto pesto. Vibrant grilled courgettes served over nutty brown rice, punchy rocket and Kalamata olives for a salty kick. A squeeze of lemon for good measure.
Cooking Instructions
Cooking Instructions
Before you start
- Turn the grill to high (240C)
- Line a baking tray with silver foil
- Bring a large saucepan filled with salted water to a boil
- Pull out a large bowl, a sieve & a grater
Boil the rice & prep
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain and allow to cool
- Trim and cut the courgettes into batons. Zest and quarter the lemon
Time to grill
- Add the courgette to one side of the foil-lined baking tray and toss with 1 tsp olive oil and the oregano
- Place the chicken onto the other side of the tray and coat with 1 tsp olive oil and the lemon zest. Season both with salt and pepper
- Grill the chicken and courgette for 20 mins, until golden and cooked through
Make the pesto & finish grilling
- Finely grate the cheese. In the large bowl, combine the pesto, half the cheese and the juice of 2 lemon wedges
- Cut 3 spring onions into 2cm pieces, then thinly slice the remaining
- In the final 5 mins of grilling add the spring onion pieces to the tray and coat the chicken in half the pesto mix. Grill for the remaining time
Assemble the salad
- Halve the tomatoes
- Add the tomatoes and sliced spring onion to the pesto bowl. Stir through the rocket, cooked rice and remaining lemon juice. Season with salt and pepper
Plate up
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear
- Thinly slice the chicken against the grain. Toss the grilled courgette and spring onion pieces through the salad
- Serve the salad onto plates, topped with the chicken. Garnish with the sunflower seeds and remaining cheese
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