Chicken and Rice Salad Bowls
Cook the rice and chicken once, eat it cold for three days.
Serves 4 Prep 35 min Ready in 45 min 40g protein
ChickenSaladRiceMediterranean
Plan it this weekIngredients
- Chicken breast fillets500 g
- Long grain rice300 g
- Cucumber200 g
- Tomatoes250 g
- Carrots150 g
- Baby spinach100 g
- Olive oil40 ml
- Lemons1 ea
Method
- Cook the rice, spread it on a tray to cool quickly, and set aside.
- Season the chicken and cook in half the oil over medium heat for 6-7 minutes a side. Rest, then slice.
- Dice the cucumber and tomato and coarsely grate the carrot.
- Whisk the remaining oil with the juice of the lemon and season to make a dressing.
- Toss the rice, vegetables and spinach with the dressing, top with the sliced chicken, and serve.
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Pescatarian
Tuna and Rice Salad Bowls
- 500 g Tinned tuna instead of Chicken breast fillets
Skip cooking the chicken; drain the tuna, flake it and scatter it over the bowls.
Vegetarian
Chickpea and Rice Salad Bowls
- 800 g Tinned chickpeas instead of Chicken breast fillets
Skip cooking the chicken; drain and rinse the chickpeas and toss them through with the vegetables.
Vegan
Chickpea and Rice Salad Bowls
- 800 g Tinned chickpeas instead of Chicken breast fillets
Skip cooking the chicken; drain and rinse the chickpeas and toss them through with the vegetables.
Swaps are suggestions — check labels if you are cooking for an allergy.
What it costs, and where to buy it
WoolworthsBest choice$13.03
for your meals
$26.39 at the till, incl. $13.36 of food you keep
$1.53 less on the food you use, over the 8 items both stores stock
Aldi$14.56
for your meals
$31.12 at the till, incl. $16.56 of food you keep
Coles$18.61
for your meals
$37.00 at the till, incl. $18.39 of food you keep
$3.26a serve
$3.26 a serve, cheapest at Woolworths
About $13.03 of ingredients used for 4 serves.
$26.39 at Woolworths · all 8 items
WoolworthsBest choice$13.03
no items missing
you'll pay $26.39 · 51% of it spare
Aldi$14.56
no items missing · $1.53 more for the same food
you'll pay $31.12 · 53% of it spare
Coles$18.61
no items missing · $5.58 more for the same food
you'll pay $37.00 · 50% of it spare
Buy at Woolworths$26.39
Chicken breast fillets
$9.50/kg
need 500 g2 × Woolworths RSPCA Approved Chicken Breast Fillet 350 g$3.33closest matchreal special
Woolworths$9.50/kg$3.33·Aldi$13.98/kg$6.99·Coles$11.00/kg$15.40
Long grain rice
$0.18/100g
need 300 gEssentials Woolworths Essentials Long Grain Rice Long Grain 1 kg$1.80
Woolworths$0.18/100g$1.80·Aldi$0.18/100g$3.59·Coles$0.18/100g$1.80
Cucumber
~$5.73/kg
need 200 g2 × Woolworths Lebanese Cucumbers each 184.99 g$1.06closest match
Woolworths~$5.73/kg$1.06·Coles$5.90/kg$0.94·Aldi~$6.23/kg$2.49
Tomatoes
~$7.26/kg
need 250 g2 × Gourmet Tomato each 134.99 g$0.98closest match
Woolworths~$7.26/kg$0.98·Coles$4.90/kg$0.64·Aldi$9.96/kg$2.49
Carrots
~$2.40/kg
need 150 gWoolworths Carrot Fresh each 150 g$0.36
Woolworths~$2.40/kg$0.36·Aldi$1.49/kg$1.49·Coles$2.60/kg$0.44
Baby spinach
$17.86/kg
need 100 gWoolworths Baby Leaf Spinach Spinach 280 g$5.00
Woolworths$17.86/kg$5.00·Aldi$14.25/kg$3.99·Coles$27.50/kg$3.30
Olive oil
$2.80/100ml
need 40 mlRed Island Cold Pressed Olive Oil Extra Virgin 250 ml$7.00closest match
Woolworths$2.80/100ml$7.00·Aldi$0.88/100ml$8.79·Coles$2.80/100ml$7.00
Lemons
$1.49/ea
need 1 itemLemon Loose each 1 item$1.49
Woolworths$1.49/ea$1.49·Aldi$1.29/ea$1.29·Coles$1.18/ea$5.90