Summary
As summer s-l-o-w-l-y approaches we can look forward to some lovely nutritious salads. Think outside of the salad box and add new flavours with different fruit, nuts and seeds. Try different textures and types of salad leaves to liven it up a little. Iceberg lettuce, apart from being nutritionally bereft, can be a little boring and lacking in flavour. Personally, I’m not a huge fan but it does add a little crunch and you can always spice it up with some rocket, or watercress, which have the added benefit of supporting your liver and digestion! We have added some orange and pomegranate for a little zing and some crunch from the pecan nuts. Pomegranates are a powerhouse of antioxidants, Vitamins C in particular, and are reported to have anti-cancer properties. Yum! Delicious and nutritious!
Salads are so portable to take to the office, if you are going at the moment, or can be made the night before in preparation for the next day’s lunch. Just remember to set the dressing aside and add just before use, otherwise, the salad will be horribly soggy and wilted. Don’t forget, you can always make substitutes, if you don’t fancy the chicken and want to make it veggie try adding halloumi or feta instead.
Ingredients
- Serves 2
- For the Salad:
- 7 oz. (200g) cooked chicken breast shredded
- 4 handfuls rocket
- 1/4 iceberg lettuce
- 1 orange
- 1/3 pomegranate fruit, seeds
- ¼ cup (30g) pecans, roasted
- For the Dressing:
- 3 tbsp. of honey
- 2 tbsp. mustard
- 1 tbsp. olive oil
- 1 tbsp. lemon juice
- 2 tbsp. fresh squeezed orange juice
- 1/3 tsp. cinnamon
Method
- Peel orange and, cut out the pulp and set aside. Squeeze the juice from the rest of the orange and keep it for the sauce
- Mix the ingredients of the dressing in a cup, season with salt and pepper
- Cut the chicken breast into 4 smaller pieces, season with salt, coat with olive oil and place on a hot grill pan — grill for 4 minutes on both sides
- Drizzle the chicken pieces with a tbsp. of dressing and continue to grill for about 1.5 minutes on a slightly lower heat, turn over, drizzle with another tbsp. of dressing and grill for another minute, then remove from the pan and set aside. Once cooled slightly slice into pieces
- Mix the salad leaves and divide it between two plates, then top with the orange and chicken. Sprinkle with the pomegranate seeds and roasted pecans. Drizzle with the remaining dressing and serve
Nutritional Content (per serving)
Calories
583kcal
Fat
32g
Sat Fat
4g
Protein
35g
Carbs
41g
Sugar
35g
Fibre
6.5g
