Another low fat summer recipe, which combines lean grilled or smoked chicken breast with a tasty and healthy wild rice salad and a low fat sauce.

Preparation and Cooking Time: 30 minutes

You’ll need:
225g/½lb British asparagus
4 smoked or grilled chicken breasts, skin removed
225g/½lb wild rice and basmati rice mixture
A handful of chopped chives
2 tablespoons sultanas
½ small cucumber, deseeded and diced
1 red onion, very finely chopped
1 teaspoon turmeric
1 tablespoon olive oil
2 teaspoons mild curry paste
100ml/3 fl oz dry white wine
Zest of half an orange
3 tablespoons peach or apricot compote or jam
225ml/8 fl oz very low fat fromage frais
55g/2oz flaked almonds, toasted

Method:
1.Clean the asparagus and trim any white ends or peel with a vegetable peeler. Blanch the asparagus in boiling water for two minutes or until tender and then plunge into cold water and drain
2.Cook the rice according to the instructions on the packet, then drain and rinse with boiling water for a moment or two. Tip into a bowl to cool
3.Toss the chives, sultanas, cucumber and two-thirds of the red onion together and chill
4.Cook the remaining onion in the oil for 2-3 minutes, add the curry paste and stir over the heat for a further 1-2 minutes. Pour over the wine and 100ml of water, bring to the boil and add the orange zest and compote or jam. Simmer for 4-5 minutes, or until the mixture has reduced to half its original quantity. Remove from the heat and allow to cool
5.Slice the chicken breasts and arrange with the asparagus on serving plates
6.Toss the rice, herbs and vegetables together
7.Mix the sauce into the fromage frais and season to taste. Stir the dressing into the rice and adjust the seasoning
8.Pile a large spoonful of the rice next to the chicken and asparagus and sprinkle with the almonds. Serve chilled