SPRING CHICKEN WITH EDAMAME APPLE SALAD
Ready in 30 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, September 30, 2018.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, September 30, 2018.
Save the skin from the avocado half you are using, to cover the other half of the avocado. This will prevent it from discolouring too much. If you prefer, use spray oil instead of liquid.
Ingredients
DRESSING
- 100g spring vinaigrette
- Zest of ½ lemon
- Juice of 1 lemon
SALAD
- 1 broccoli, diced 1-2cm
- ½ bag frozen edamame beans
- 1 baby cos lettuce, thinly sliced
- 1 apple, diced 1cm or grated
- ½ avocado, diced 1cm
CHICKEN
- 550g lean chicken breasts
- 1-2 tsp mustard
- 1 pack chicken spice mix
TO SERVE
- 50g feta cheese, crumbled
- 2 Tbsp mint, chopped
- 2 Tbsp chives, chopped
Steps
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Bring a medium pot of salted water to the boil.
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Prep dressing. In a large bowl, combine all dressing ingredients. Season.
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Prep & cook salad. Cook broccoli and edamame beans, in pot of boiling water for 2-3 minutes. Drain well.
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Add all salad ingredients to bowl with dressing. Toss and season.
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Prep & cook chicken. Pat chicken dry and cut into steaks. Place hand on top of chicken and slice through horizontally.
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Heat 1 tsp oil in a large fry-pan on medium-high heat. Rub chicken with mustard, chicken spice mix and season. Cook chicken for 3-5 minutes each side (depending on thickness), or until cooked through. Set aside for 1-2 minutes, covered.
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Prep garnishes.
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Finish chicken. Slice chicken thinly, reserving resting juices.
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To serve, divide salad between plates, top with chicken and drizzle over resting juices. Sprinkle with feta, mint and chives.
Nutritional Information
Energy |
1840 kj 440 kcal |
---|---|
Protein | 43.2g |
Carbohydrate | 14.8g |
Fat | 21.7g |