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Posted by on Feb 24, 2011 in Uncategorized | 0 comments

Lemony chicken and marinated veggie salad

Lemony chicken and marinated veggie salad

Yes, yes – I know – I am a bit hooked on these tenderized chicken fillets right now, so if you haven’t tried them yet, do! I am however not a salad fan or more exactly I am not a lettuce fan at all. Most salads I make are either lettuce free or loaded with all kinds of goodies so that the lettuce ends up being not much more than garnish.

My food consumption lately has been a little larger then usual and I’m feeling guilty. So chicken salad it is. Thank goodness this recipe is loaded with flavor and protein so I’m not going to feel deprived.

The recipe for the salad I’m making for my lunch today is posted below, but the principle can apply to any set of ingredients. Start by tenderizing and marinating your favorite kind of meat (off the bone). A light marinade would best. I would suggest a combination of some of these – oil, garlic, fresh herbs, mustard, lemon juice and zest, ginger, Indian spices, salt, pepper. Sticky sweet marinades tend to be heavy.

Finely sliver up your harder veggies and toss them with light vinegar (balsamic will discolor too much), and similar ingredients to your marinade. Leave these veggies in the fridge to draw flavor. Pan fry or grill your meat on high heat for not more than a few minutes on each side and allow it too cool before slicing.

Assemble your meat and marinated veggies on a bed of lettuce. No extra dressing should be needed. But there is no harm to put some balsamic and olive oil on the table for anyone who may want to add extra.

Cheese, nuts and seeds will add some decadence and texture to the salad too.

Lemony chicken and marinated baby marrow salad

makes one main course portion and three side salad portions

1 handful of lettuce leaves of your choice. I used a rocket salad pack from Pick n Pay.

For the chicken

1 large free range chicken breast, tenderised (see link)

1 tsp of olive oil

1 tsp of lemon juice

1 tsp of olive brine (the juice the olives come in)

¼ of a garlic clove, finely chopped

½ tsp of fresh thyme, finely chopped (¼ tsp of dried thyme)

½ tsp of fresh ginger, finely chopped

¼ tsp of salt

Add some chilli if you like a zing

Combine all the marinade ingredients and rub the tenderised breast with it. Leave this in the fridge until ready for use.

For the marinated veggies

2 baby marrows, thinly sliced

¼ red pepper, thinly sliced

¼ onion, thinly sliced and submerged in boiling water for a minute then drained

6 black olives, pitted and broken up a bit

¼ of a garlic clove, finely chopped

4 basil leaves, shredded

1 tsp of olive oil

1 Tbsp of olive brine (the juice the olives come in)

2 tsp of lemon juice

¼ tsp of salt

Combine all the ingredients in a mixing bowl and toss till they are coated in marinade. Leave this in the fridge, tossing from time to time as you think of it.

For the chicken, heat a dash of oil in a pan and get the pan searing hot. Fry the chicken for about 2 minutes on each side until cooked through and golden brown. Set the chicken aside and allow it to cool in the fridge.

Assemble the salad just before serving. I placed the salad leaves on a plate, topped this with the marinated veggies and stacked the chicken breast, which I had sliced thinly, on top.

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