Cumin-Spiced Chicken
Ready in 30 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, March 18, 2018.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, March 18, 2018.
With pear salad and walnut yoghurt
Ingredients
ROASTED VEGETABLES
- ½-1 beetroot, scrubbed and diced 1.5cm
- 1 carrot, quartered lengthways and cut into thirds widthways
- ½ teaspoon oil, for cooking (or use spray oil)
- 1½ teaspoons water
WALNUT YOGHURT
- ½ pack chopped walnuts
- 2 tablespoons yoghurt
- Pinch of chicken spice (optional)
PEAR SALAD
- ½ teaspoon extra-virgin olive oil
- 1 teaspoon vinegar (e.g. red wine, white wine, cider)
- 1 teaspoon mustard (e.g. Dijon, wholegrain)
- ½ teaspoon honey
- 2 tablespoons yoghurt
- 1 pear
- 1 tomato
- ¼ red cabbage
CUMIN SCENTED CHICKEN
- 275g lean chicken breasts
- ¾ teaspoon oil, for cooking (or use spray oil)
- 1 teaspoon chicken spice
TO SERVE
- 2 tablespoons feta cheese
Steps
-
Preheat oven to 22ºC. Line an oven tray with baking paper. Preheat BBQ grill or hot plate to medium-high (if using). Prepare beetroot and carrot.
-
Toss beetroot and carrot on prepared tray with oil and water and season. Bake for about 20 minutes to start with. After 20 minutes, remove tray from oven, push vegetables to one side and place walnuts on other side. Bake a further 2-3 minutes, until walnuts are toasted and vegetables are tender. Set aside to cool for 1-2 minutes.
-
While vegetables cook, prepare the salad. In a medium bowl, whisk together olive oil, vinegar, mustard, honey and second measure of yoghurt. Cut pear into quarters and thinly slice; dice tomato 1cm; finely shred cabbage. Add all to bowl, along with dressing but do not toss. Set aside.
-
Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through horizontally to make two 1.5cm thick steaks.
-
Heat oil in a medium fry-pan on medium-high heat. Rub chicken with chicken spice and season. Cook chicken for 2-3 minutes each side (depending on thickness), or until cooked through. Alternatively, cook on BBQ. Set aside, covered, before slicing, reserving any resting juices.
-
Make walnut yoghurt. Roughly chop walnuts and add to a small bowl, along with yoghurt and a pinch of chicken spice (if using). Season.
-
Add roasted vegetables to salad, toss well to combine and season.
-
To serve, pile pear salad onto plates. Top with cuminscented chicken and drizzle over resting juices (if desired) and walnut yoghurt. READY IN Sprinkle over feta.
Nutritional Information
| Energy |
1649 kj 394 kcal |
|---|---|
| Protein | 40.4g |
| Carbohydrate | 19.1g |
| Fat | 15.7g |