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Warm chicken & blackberry salad
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Serves: 2
1 tbsp olive oil
2 skin-on boneless British chicken breasts
1 echalion shallot, sliced
1 tbsp red wine vinegar
150g fresh or frozen blackberries
150ml fresh or very low salt chicken stock
200g pack trimmed fine green beans
½ x 160g pack beetroot salad
1. Preheat the oven to 180ºC, gas mark 4. Heat ½ tbsp oil in a frying pan over a high heat. Season the chicken and fry skin-side down for 5 minutes, then transfer to a roasting tray, skin-side up, and roast for 15-20 minutes or until cooked through, there is no pink meat and the juices run clear.
2. Return the frying pan to a medium heat and add the remaining ½ tbsp oil and fry the shallot for 2-3 minutes until softened. Add the vinegar, blackberries and stock and simmer vigorously for 6-8 minutes until the blackberries have collapsed and you have a syrupy dressing.
3. Meanwhile, blanch the beans in a pan of boiling water for 2 minutes, then drain. Divide the beetroot salad and beans between 2 plates, and top with the sliced chicken and blackberry dressing.
Typical values per serving:
Energy |
1,387kJ 332kcals |
---|---|
Fat | 14g |
Saturated Fat | 2.7g |
Carbohydrate | 13g |
Sugars | 9g |
Protein | 33g |
Salt | 0.2g |
Fibre | 11g |
3 of your 5 a day; low in saturated fat; low in salt.
This recipe was first published in November 2018.
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