Chicken with beetroot & watercress
An unusual combination that gives a delicious result
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 20 mins
Low-fat
- Heat the oil in a large frying pan over a medium heat. Season the chicken on both sides, then fry, skin-side down, for 7 mins until almost cooked through and the skin is crisp. Turn over, cook for another 3 mins, then take out of the pan and keep warm. Meanwhile, drain the beetroot, reserving the vinegar, and cut into wedges.
- Add the honey to the pan with 3 tbsp of the vinegar, then reduce until you have a syrupy glaze. Add the beets and any juices that will have come out of the chicken, then toss for a few mins until hot through.
- Divide the watercress between 4 plates, then top with the beetroot and the chicken. Spoon the syrupy sauce over to serve.
Tip
Keeping the skin on the chicken gives a great flavour and stops the chicken drying out during cooking. If you prefer a healthier option, cook the chicken with the skin on, but remove it before serving.
Per Serving
282 kcalories, protein 34g, carbohydrate 16g, fat 10 g, saturated fat 2g, fibre 2g, sugar 15g, salt 0.77 g
Recipe from Good Food magazine, December 2006.
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http://www.bbcgoodfood.com/recipes/3007/
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Ingredients
- 2 tbsp sunflower oil
- 4 chicken breasts , skin on
- 400g jar baby beets in vinegar
- 3 tbsp clear honey
- 100g bag watercress
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 20 mins
Low-fat
Robust flavours
Ingredients
- 2 tbsp sunflower oil
- 4 chicken breasts , skin on
- 400g jar baby beets in vinegar
- 3 tbsp clear honey
- 100g bag watercress
Per Serving
282 kcalories, protein 34g, carbohydrate 16g, fat 10 g, saturated fat 2g, fibre 2g, sugar 15g, salt 0.77 g
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Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
