Warm chicken & avocado salad
Full of flavour with less fat
Difficulty and servings
Serves 4
Preparation and cooking times
Cook 20 - 30 mins
- Tip the sunflower seeds into a large non-stick frying pan and swirl around for 1-2 minutes over a high heat until lightly toasted. Tip from the pan and set aside. Pour the olive oil into the pan and stir-fry the chicken pieces over a high heat for 4-6 minutes until golden but still moist inside.
- Meanwhile, cook the green beans in lightly salted water for 3-4 minutes until tender, yet still crisp. Cool under the cold tap, drain and set aside.
- Break up the blue cheese in a bowl. Add the fromage frais and milk and mix until smooth. Season with black pepper.
- Toss the vegetables together in a bowl, add the hot chicken and sunflower seeds. Pile on four plates, drizzle over the dressing and serve warm.
Per serving
292 kcalories, protein 40g, carbohydrate 6g, fat 12 g, saturated fat 3g, fibre 3g, salt 0.5 g
Recipe from Good Food magazine, July 2003.
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http://www.bbcgoodfood.com/recipes/1845/
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Ingredients
- 1 tbsp sunflower seeds
- 2 tsp olive oil
- 4 skinless chicken breasts fillets each sliced into about 8 pieces
- 175g fine green beans , trimmed
- 1 romaine lettuce , trimmed and roughly sliced
- 1 bunch radishes , trimmed and sliced
- 1 small ripe avocado , stoned, peeled and sliced
FOR THE DRESSING
- 25g blue cheese , such as Danish Blue or saint Agur
- 100g low-fat fromage frais
- 2 tbsp semi-skimmed milk
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Difficulty and servings
Serves 4
Preparation and cooking times
Cook 20 - 30 mins
Ingredients
- 1 tbsp sunflower seeds
- 2 tsp olive oil
- 4 skinless chicken breasts fillets each sliced into about 8 pieces
- 175g fine green beans , trimmed
- 1 romaine lettuce , trimmed and roughly sliced
- 1 bunch radishes , trimmed and sliced
- 1 small ripe avocado , stoned, peeled and sliced
FOR THE DRESSING
- 25g blue cheese , such as Danish Blue or saint Agur
- 100g low-fat fromage frais
- 2 tbsp semi-skimmed milk
Per serving
292 kcalories, protein 40g, carbohydrate 6g, fat 12 g, saturated fat 3g, fibre 3g, salt 0.5 g
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11 July 2009
Minja rated this recipe
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