Chicken and Veg with Pepper Dressing

An ideal slow-energy release lunch or post-work workout meal


Preparation time 10mins
Cooking time 25mins
Equipment needed A saucepan; steamer; one small and one large mixing bowl; a whisk

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2 skinless chicken breasts
125g brown rice
50g wild rice
2 large tomatoes
150g broccoli
A big handful of spinach
6 mint leaves

35ml rapeseed or olive oil
40g Dijon mustard
15ml red wine
30ml water
Generous pinch of ground black pepper


1 Bring a large pan of water to the boil, add the wild rice and boil gently for 12mins. Add the brown rice and continue to cook for 10mins, until both types are cooked. Drain.

2 Make the dressing by whisking the mustard and oil together in a bowl to form a paste. Add the water, vinegar and pepper to taste.

3 Steam or poach the chicken breasts for 8-10mins until fully cooked. Leave to cool slightly then shred by hand into bite-sized pieces.

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4 Steam or boil the broccoli, keeping it crunchy. Cut into chunks. Chop the tomatoes into chunks and coarsely chop the spinach and mint. Toss the ingredients together in a bowl and add a third of the dressing. Serve.