Honeyed sesame chicken with peach & cucumber salad
Give chicken breasts a sticky coating and serve with an unusual salad for a healthy lunch
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Super healthy
- Heat oven to 180C/160C fan/gas 4. Heat the sunflower oil in a large frying pan over a medium heat. Season the chicken breasts with a little salt on both sides and sauté, skin-side down. After about 5 mins, when the skin is brown and crisp, flip the chicken and brown it lightly all over. Transfer to a baking tray and coat each breast in the honey. Sprinkle with sesame seeds and roast for 10-12 mins until cooked through.
- Meanwhile, to make the salad, slice the cucumber and toss in a bowl with the chilli and lime zest. Tip the peaches into another bowl and pour over boiling water, then immediately refresh under a cold tap. Peel, then slice and add to the cucumber and chilli. Mix the lime juice with the honey and oil. Toss with the lamb's lettuce and cucumber salad. Lovely served with a chilled white wine, such as Gewürztraminer or Pinot Gris.
Per serving
373 kcalories, protein 33g, carbohydrate 12g, fat 22 g, saturated fat 4g, fibre 2g, sugar 12g, salt 0.18 g
Recipe from Good Food magazine, July 2010.
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http://www.bbcgoodfood.com/recipes/647633/
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Ingredients
- 2 tbsp sunflower oil
- 4 skin-on chicken breasts , preferably corn-fed
- 2 tbsp good-quality clear honey
- 2 tsp sesame seeds
FOR THE SALAD
- 1 small cucumber , peeled and deseeded
- small piece red chilli , chopped
- zest and juice 1 large lime
- 2 ripe peaches
- 1 tsp good-quality clear honey
- 3 tbsp olive oil
- 2 handfuls lamb's lettuce , washed and dried
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ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 25 mins
Super healthy
Ingredients
- 2 tbsp sunflower oil
- 4 skin-on chicken breasts , preferably corn-fed
- 2 tbsp good-quality clear honey
- 2 tsp sesame seeds
FOR THE SALAD
- 1 small cucumber , peeled and deseeded
- small piece red chilli , chopped
- zest and juice 1 large lime
- 2 ripe peaches
- 1 tsp good-quality clear honey
- 3 tbsp olive oil
- 2 handfuls lamb's lettuce , washed and dried
Per serving
373 kcalories, protein 33g, carbohydrate 12g, fat 22 g, saturated fat 4g, fibre 2g, sugar 12g, salt 0.18 g
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05 July 2010
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