A vibrant and protein-rich dish featuring tender baked chicken wings served over a bed of fluffy rice mixed with a zesty tomato and corn salsa. A perfectly balanced and delicious meal that's easy to prepare.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 400g chicken wings, skin removed if possible for a leaner option
- 150g brown rice
- 2 large tomatoes, diced
- 150g sweet corn, drained
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
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Instructions
- 1.Preheat your oven to 200°C. Pat the chicken wings dry. In a bowl, toss the wings with 1 tbsp olive oil, smoked paprika, half the minced garlic, salt, and pepper until evenly coated.
- 2.Arrange the seasoned wings in a single layer on a baking sheet lined with parchment paper. Bake for 30-35 minutes, turning halfway through, until golden brown and cooked through.
- 3.While the chicken bakes, cook the brown rice according to the package directions. Once cooked, set aside.
- 4.In a medium bowl, combine the diced tomatoes, sweet corn, red onion, the remaining minced garlic, lemon juice, and 1 tbsp of olive oil. Season with salt and pepper and mix well to create the salsa.
- 5.Fluff the cooked rice with a fork and gently fold in about half of the tomato-corn salsa.
- 6.Serve the tomato-corn rice in bowls, topped with the baked chicken wings and the remaining fresh salsa.
Nutrition Information
Why this recipe
This is a nutritious, balanced meal. Baking the chicken wings (skin removed) makes them a lean source of protein, while brown rice provides complex carbs and fiber for sustained energy. The fresh tomato-corn salsa is rich in vitamins and antioxidants.
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