Crispy Chicken Salad

Crispy Chicken Salad

Ready in 45 minutes Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, January 28, 2018.

With roasted vegetables and pomegranate dressing


Ingredients

ROASTED VEGETABLES

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

SALAD

  • 1 broccoli
  • ½ cos lettuce
  • 2 tomatoes

CRISPY CHICKEN

  • 550g lean chicken breast steaks
  • 1 egg
  • 60g almond crumb
  • 2 teaspoons oil, for cooking (or use spray oil)

POMEGRANATE DRESSING

  • 1 sachet pomegranate dressing
  • ½ pottle lite sour cream

TO SERVE

  • 1-2 tablespoons finely chopped parsley
  • ½ lemon, cut into wedges

Steps

  1. Preheat oven to 230°C. Bring a half full kettle to the boil. Line an oven tray with baking paper. Prepare ingredients. Toss all roasted vegetable ingredients on prepared tray, season and roast for about 25 minutes, until vegetables are tender. Transfer to a medium bowl and allow to cool slightly.
  2. Dice broccoli florets and stalk 1cm; roughly chop lettuce; dice tomatoes 1cm. Set aside.
  3. Pat chicken dry and season. Whisk egg in a bowl, add chicken and turn to coat. Place on a plate. Sprinkle almond crumb over both sides of chicken and press down to stick.
  4. Heat half the oil in a large, non-stick fry-pan on medium heat. Cook chicken, in two batches, for about 2-3 minutes each side (depending on thickness), or until cooked through. Wipe out pan between batches and use remaining oil for second batch. Set aside, uncovered, to rest for 2-3 minutes before dicing roughly 2cm.
  5. While chicken cooks, place broccoli and a pinch of salt in a heat-proof bowl and cover with boiling water. Cover with a plate and leave for 5-6 minutes, until tender. Drain, rinse under cold water and drain well. Add to bowl with roasted vegetables, along with lettuce and tomatoes.
  6. In a small bowl, combine pomegranate dressing and sour cream. Add to bowl with veggies, toss to combine and season.
  7. TO SERVE pile roasted vegetable salad into bowls and top with crispy chicken. Garnish with parsley and serve with a lemon wedge to squeeze over.

Nutritional Information

Energy 1577 kj
377 kcal
Protein 40.5g
Carbohydrate 18.0g
Fat 15.1g