Pistachio-Crusted Chicken

Pistachio-Crusted Chicken

Ready in 25 minutesServes 2
This dish most recently appeared in Fresh Start Lite 10 on Sunday, October 22, 2017.

with Greek Freekeh Salad


Ingredients

FREEKEH SALAD

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

PISTACHIO-CRUSTED CHICKEN

  • 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

VINAIGRETTE

  • 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)

SUMAC YOGHURT

  • ½ pottle natural yoghurt
  • ½ teaspoon sumac

TO SERVE

  • 25g feta cheese
  • 2 tablespoons chopped mint leaves

Steps

  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.
  7. 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.

Nutritional Information

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