When it comes to comfort food with a nutritious twist, this Southern Style Chicken with Crispy Rice Salad is the perfect balance of flavour and fuel. Packed with 37g of protein per serve, this dish supports muscle health while keeping you full and satisfied. The smoky golden chicken delivers the bold, seasoned flavours of the South, while the fresh and crunchy rice salad adds a vibrant, refreshing contrast.
Not only is this dish delicious, but it also offers an impressive nutritional profile. Lean chicken breast serves as the primary protein source, helping with muscle repair and satiety. The crispy rice salad, made with fibre-rich vegetables and crispy rice, provides sustained energy, gut-friendly fibre and delivers essential vitamins and minerals, including vitamin C, potassium, and antioxidants to support immunity and overall well-being.
Unlike traditional fried chicken, this version uses a deliciously spicy coating and is baked, reducing unnecessary oils while maintaining its irresistible tenderness. The rice salad, with its combination of crispy textures and creamy dressing, elevates the meal into a well-rounded, wholesome dish.
Whether you’re looking for a high-protein meal to support your fitness goals or simply craving a comforting yet nourishing meal, this Southern-inspired recipe is a must-try. Enjoy bold flavours, satisfying textures, and a dish that leaves you feeling as good as it tastes!
SOUTHERN STYLE CHICKEN AND CRISPY RICE SALAD
Serves 4
Gluten Free
800g boneless, skinless chicken breasts
1 tbsp smoked paprika
1 1/2 tsp garlic powder
1 tsp onion powder
1/4 tsp chilli flakes
1 1/2 tsp dried thyme
2 cups precooked jasmine or white rice
2 tbsp extra virgin olive oil
1 1/2 tsp maple syrup
4 cups coleslaw mix, prebought or make your own
1 cup cooked black beans approx 400g tin cooked beans, rinsed and drained
2 Asian/Green Shallots, finely sliced
Lemon or lime wedges for serving
Sea salt and black pepper
Dressing:
½ cup greek yoghurt
2tbsp water
1 tbsp lime or lemon juice
Pinch chilli flakes
½-1 tsp smoked paprika
¼ tsp cumin
Marinate your chicken the day before or at least 2 hours prior to cooking. To marinate the chicken, combine smoked paprika, garlic powder, onion powder, chili flakes and dried thyme with salt and pepper in a bowl and mix. If the chicken breasts are particularly large, cut through the middle, so they remain thick but are able to cook evenly. Give the chicken a drizzle with extra virgin olive oil and then sprinkle the spice marinade over. Use your hands to coat the chicken with spice mix. Cover and place in the fridge to marinate. Once your chicken has marinated, bring it out of the fridge and allow it to come to room temperature. Heat oven to 200C. Line a large baking tray with greaseproof paper. Add precooked rice, extra virgin olive oil, maple syrup, salt, salt, pepper and a touch of chilli (if desired) to a mixing bowl and toss to coat all of the rice. Spread evenly over the baking paper so it is a thin layer, without clumps and cook in oven for 20 minutes. After 20 minutes of cooking, toss the rice, and spread evenly over the tray again. Place chicken breasts into a separate baking dish or tray and add the rice and chicken back into the oven and bake for 18-20 minutes. Check the rice around 10 minutes and toss again if necessary, and to prevent burning. Once the rice and chicken have cooked, cover the chicken and let it rest for 10 minutes, then slice into pieces. Allow the rice to cool completely on the tray. Whisk together the ingredients for the dressing in a bowl and set aside. Toss the coleslaw mix, black beans and green shallots, add the dressing and toss again. Then finally add the sliced chicken pieces and crispy rice, season and toss to finish the salad. Enjoy with a squeeze of lemon or lime and fresh chopped herbs if desired.
MACROS per serve : (calculated using That Clean Life)
PROTEIN 37g / CARBS 55g / FATS 11g / FIBRE 7g / CALS 466
