Whip up this simple but tasty dish for date night.
So, you don’t want to pay for overpriced dishes for dinner this Valentine’s Day. Why not plan a cosy dinner at home with your man, or a romantic picnic under the stars instead? For mains, here’s a quick and healthy recipe for grilled chicken with pumpkin herbed rice by Chef Irene Jansen, founder of Culinary Adventures.
Pumpkins have one of the richest sources of carotenoids, the plant compounds that give the fruit its bright orange hue, say experts from the United States Department of Agriculture (USDA). Your body converts carotenoids into vitamin A, which is a must for healthy eyes – and making eyes at each other.
Recipe: Grilled Chicken with Pumpkin Herbed Rice (serves 2)
Cook time: 20 minutes | Total time: 35 minutes (plus time for marination)
For grilled chicken
1 tsp honey
1 tsp soya sauce
2 tsp fresh ginger juice
Juice of ½ orange
1 tsp pepper
1 tsp dried thyme
2 chicken thighs, skin removed
1 tbsp olive oil
For pumpkin herbed rice
2 tsp salted butter
2 cloves garlic, sliced
1 tsp thyme
100g pumpkin, cut into small cubes
2 bowls cooked brown rice
Salt and pepper to taste
1 stalk fresh coriander leaves, chopped
1 tomato, diced
1. Combine first six ingredients to make marinade. Coat chicken and marinate in fridge for at least an hour – or overnight.
2. In pan over high heat, add olive oil and grill chicken for eight minutes on each side, or until browned and fully cooked.
3. In non-stick pan, heat butter over medium. Add garlic, saute for about three minutes, or until fragrant, and add thyme. Fry for another three minutes. Add pumpkin and cook till soft. Stir in cooked brown rice, then add salt and pepper to taste.
4. To serve, place grilled chicken over rice, drizzle with leftover sauce and top with chopped coriander leaves and diced tomatoes.
Nutrition score per serving
550 calories, 19.1g fat (4.7g saturated), 67.3g carbs, 27.2g protein, 5g fibre, 295mg sodium, 91mg cholesterol
Chef Irene Jansen is the founder of Culinary Adventures, which conducts cooking workshops, parties and demos, as well as does consultancy for culinary-themed projects.