Herby Pulled Chicken Salad

Herby Pulled Chicken Salad

Ready in 40 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, December 17, 2017.

with rocket and black bean bowl


Ingredients

HERBY PULLED CHICKEN

  • 550g chicken breasts
  • 3-4 cups cold water (enough to cover chicken)
  • ½ teaspoon salt
  • 2 tablespoons coriander leaves and stalks
  • 2 tablespoons parsley leaves and stalks
  • Zest and juice of ½ lemon
  • 2 teaspoons extra-virgin olive oil

ROCKET AND BLACK BEAN BOWL

  • 1/2 bunch asparagus
  • 250g frozen peas
  • 1 capsicum
  • 1 can black beans
  • 75g rocket
  • 1 sachet raspberry balsamic vinaigrette
  • ¼ teaspoon salt

TO SERVE

  • ½ avocado
  • 35g toasted pumpkin seeds
  • ½ lemon

Steps

  1. Bring a small pot of salted water to the boil. Pat chicken dry and place in a medium pot (with a lid) with water and salt. Cover and bring to a gentle boil on medium heat. As soon as it boils, turn off heat and leave, still covered, for 15-20 minutes. The residual heat will cook chicken through. Use a sharp knife to test if the thickest part is cooked, juices should run clear. Remove chicken from poaching liquid and rest in a medium bowl, covered, for 5 minutes.
  2. While chicken cooks, prepare rocket and black bean bowl. Trim ends off asparagus and slice 1cm on an angle. Cook peas and asparagus in pot of boiling water for about 2 minutes, until bright green and tender. Drain, rinse under cold water and leave to drain.
  3. Dice capsicum 1cm and rinse drain black beans. Add to a large bowl. Just before serving, add drained asparagus and peas, rocket, raspberry balsamic vinaigrette and salt. Toss to combine and season to taste.
  4. Finely dice avocado and season; finely chop herbs; cut lemon into wedges.
  5. Once chicken has rested, use two forks to shred (or thinly slice) and return to bowl with any resting juices. Add herbs, lemon zest and juice and oil. Mix to combine and season to taste.
  6. TO SERVE divide rocket and black bean bowl between bowls. Top with herby pulled chicken and sprinkle over toasted pumpkin seeds and avocado. Squeeze over lemon.

Nutritional Information

Energy 1843 kj
440 kcal
Protein 44.0g
Carbohydrate 19.7g
Fat 19.7g