Crispy Chicken Salad

Crispy Chicken Salad

Ready in 35 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, January 28, 2018.
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With roasted vegetable salad pomegranate dressing

Ingredients

ROASTED VEGETABLES

  • 1 beetroot, diced 1-2cm
  • 200g peeled pumpkin, diced 2cm
  • 1 carrot, diced 1-2cm
  • 1 teaspoon oil, for cooking (or use spray oil)

SALAD

  • ½ courgette
  • ¼-½ cos lettuce
  • ¼-½ punnet cherry tomatoes
  • 1 tablespoon parsley

CRISPY CHICKEN

  • 275g lean chicken breast steaks
  • 1 egg
  • 30g almond crumb
  • 1 teaspoon oil, for cooking (or use spray oil)

POMEGRANATE DRESSING

  • 1 sachet pomegranate dressing
  • 2 tablespoons lite sour cream

TO SERVE

  • 1 tablespoon parsley
  • ¼ lemon

Steps

  1. Preheat oven to 230°C. Line an oven tray with baking paper. Prepare roasted vegetable ingredients. Toss all roasted vegetable ingredients on prepared tray, season and roast for about 22 minutes, until tender. Turn once during cooking. Allow to cool slightly.
  2. Prepare salad. Peel courgette into ribbons; roughly chop lettuce; cut tomatoes in half; finely chop both measures of parsley (set aside second measure). Place all in a large bowl and set aside.
  3. Pat chicken dry and season. Whisk egg in a bowl, add chicken and turn to coat. Shake off excess egg and place chicken on a plate. Sprinkle almond crumb over both sides of chicken and press down to stick.
  4. Heat oil in a large, non-stick fry-pan on medium heat. Cook chicken for about 2-3 minutes each side (depending on thickness), or until cooked through. Set aside, uncovered, to rest for 2-3 minutes before roughly dicing 2cm.
  5. In a small bowl, mix together pomegranate dressing and sour cream. Add to bowl with salad, along with roasted vegetables. Toss to combine and season to taste. Cut lemon into wedges.
  6. TO SERVE pile roasted vegetable salad onto plates. Top with crispy chicken, sprinkle over parsley and squeeze over lemon.

Nutritional Information

Energy 1696 kj
405 kcal
Protein 39.4g
Carbohydrate 25.0g
Fat 15.9g