Pistachio-Crusted Chicken

with Greek Freekeh Salad

Fresh Start Lite 10
Pistachio-Crusted Chicken

This dish most recently appeared in Fresh Start Lite 10 on Sunday, October 22, 2017.


  • 60g freekeh
  • 1 tomato
  • ½ Lebanese cucumber *
  • ½ bag baby spinach leaves *
  • 25g feta cheese *
  • 1-2 tablespoons very thinly sliced red onion *


  • 275g chicken breast steaks
  • ½ teaspoon oil, for cooking (or use spray oil)
  • ½-1 teaspoon mustard (e.g. Dijon, wholegrain)
  • 2 teaspoons pistachio nut spice mix


  • 1½ teaspoons vinegar (e.g. red wine, white wine, cider)
  • ½ teaspoon extra-virgin olive oil
  • ¼ teaspoon salt
  • ½ teaspoon mustard (e.g. Dijon, wholegrain)
  • Pinch of chilli flakes/powder or cayenne powder (optional)


  • ½ pottle natural yoghurt *
  • ½ teaspoon sumac


  • 25g feta cheese *
  • 2 tablespoons chopped mint leaves *
  • 1 Preheat oven to 220°C. Bring a small pot of salted water to the boil. Line an oven tray (with a lip) with baking paper. Cook freekeh in pot of boiling water for about 15 minutes, until tender with a slight bite. Drain well, rinse under cold water and leave to drain well.
  • 2 While freekeh is cooking, heat oil in a medium frypan on high heat. Pat chicken dry with paper towels and season with salt and pepper.
  • 3 Add chicken to pan and cook for about 1 minute each side, until just starting to brown (but not cooked through). Place on prepared tray. Brush one side of chicken lightly with mustard and sprinkle over 1 teaspoon pistachio nut spice mix per chicken steak, pressing down firmly with fingers to adhere. Bake for 5-7 minutes, until chicken is just cooked through. Remove from oven to rest, covered, for a few minutes. Slice thickly, reserving any resting juices.
  • 4 While chicken cooks, prepare the rest of the salad. In a medium bowl, whisk together all vinaigrette ingredients. Dice tomato and cucumber 1cm; roughly chop spinach; roughly dice first measure of feta. Add all, along with sliced onion to bowl with vinaigrette.
  • 5 In small bowl, mix yoghurt and sumac together. Set aside.
  • 6 Add cooked, drained freekeh to bowl with salad ingredients. Toss well and season to taste with salt and pepper.
  • TO SERVE divide Greek freekeh salad between plates, along with sliced pistachio-crusted chicken and any resting juices (if desired). Dollop over sumac yoghurt, crumble over remaining feta and garnish with mint.
  • SERVES 2

Nutritional Information

  • Energy: 1676 kj / 401 kcal
  • Protein: 43.1g
  • Carbohydrate: 26.6g
  • Fat: 13.2g


  • Pantry staple
  • * Shared ingredient with another recipe

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