Barbecue Seasoned Chicken & Wild Rice Pilaf
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Preheat barbecue-grill to medium-high.
Mix cinnamon, ground cumin, onion powder, chili powder, paprika, brown sugar and salt in a small bowl.
Place chicken breast side up in cast iron or oven proof pan. Use clean hands to rub spice blend over outside area and also massage a tablespoon (15 mL) into cavity of the chicken. Place ½ cup (125 mL) water in bottom of pan.
Place chicken on barbecue on one side turned off. The opposite side should be set to medium-high heat. Close lid and roast until cooked through and a meat thermometer inserted in the thickest part of the thigh reaches 180°F (82°C). Baste periodically with pan juices. Transfer to a platter and tent with foil; let stand for 15 minutes before carving into portions.
While the chicken is roasting, add the wild and brown rice, water and chicken broth to rice cooker.
Slice leeks and zucchini and cut baby carrots in half. Add to rice cooker. Set to high. After the rice cooker switches to warm setting, stir in the chopped filberts, light tamari and freshly ground black pepper. Lay trimmed asparagus over top, close with lid and leave to steam while chicken is being roasted. Keep warm to serve with the chicken.
Serve the wild rice pilaf with the barbecue seasoned chicken.
Helpful Tip
If you need a gluten free version be sure to use a gluten free tamari and chicken broth. The nutrient analysis over estimates the calories and fat as you don’t typically eat all of the skin from a whole chicken.
Nutrition Info
| Per 520 g serving | Amount |
|---|---|
| Calories | 710 |
| Protein | 47 g |
| Fat | 39 g |
| Saturated Fat | 10 g |
| Carbohydrate | 43 g |
| Fibre | 5 g |
| Sugar | 5 g |
| Cholesterol | 160 mg |
| Sodium | 540 mg |
| Per 520 g serving | % Daily Value |
|---|---|
| Potassium | 27 |
| Calcium | 8 |
| Iron | 30 |
| Vitamin A | 110 |
| Vitamin C | 20 |
| Vitamin B6 | 62 |
| Vitamin B12 | 38 |
| Folate | 41 |
| Zinc | 51 |
