Mustard griddled chicken, beetroot & orange salad
The mixture of sweet and earthy flavours in this main meal salad makes it a satisfying (and superhealthy) supper
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Super healthy
- Put the chicken between 2 sheets of parchment paper or cling film and bash with a rolling pin to flatten. Grate the zest from ½ orange and mix in a bowl with the mustard, 2 tsp oil and plenty of seasoning. Add the chicken and stir well.
- Heat a griddle or frying pan and cook the chicken for 5-6 mins on each side until cooked through. Place on a plate to rest while you assemble the salad.
- Tip the salad leaves into a bowl. Peel and slice the oranges on a plate to catch any juices. Pour the orange juice over the leaves, add the slices with 1tsp oil and toss together. Add the beetroot, then slice the chicken and add to the salad along with any resting juices. Divide everything between plates and serve.
PER SERVING
205 kcalories, protein 24g, carbohydrate 14g, fat 6 g, saturated fat 1g, fibre 3g, sugar 13g, salt 1.09 g
Recipe from Good Food magazine, February 2011.
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http://www.bbcgoodfood.com/recipes/1088634/
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Ingredients
- 4 skinless, boneless chicken thighs
- 2 oranges
- 2 tbsp Dijon mustard
- 1 tbsp olive oil
- 140g bag spinach , rocket & watercress salad
- 4 vacuum-packed cooked beetroot , cut into wedges
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Rice pudding with raisin & cinnamon syrup
Known as Arroz con Leche in Mexico, this is perfect served in small glasses
11
ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Super healthy
Ingredients
- 4 skinless, boneless chicken thighs
- 2 oranges
- 2 tbsp Dijon mustard
- 1 tbsp olive oil
- 140g bag spinach , rocket & watercress salad
- 4 vacuum-packed cooked beetroot , cut into wedges
PER SERVING
205 kcalories, protein 24g, carbohydrate 14g, fat 6 g, saturated fat 1g, fibre 3g, sugar 13g, salt 1.09 g
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04 February 2011
skakule commented on this recipe
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25 February 2011
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19 April 2011
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27 April 2011
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