If there was ever a lunchtime meal for those in training and looking to not only watch their calorie and carbs intake whilst enjoying delicious food that will keep you fuller for longer, this is it.
I’m always a bit hesitant when it comes to cooking with chicken breast. In the past, it’s all I knew though. When someone would say ‘chicken’ I’d automatically assume it was chicken breast.
The reason I became hesitant was after being introduced to the other cuts of chicken and the taste and versatility involved in cooking with them i.e. chicken thighs. Although this is true, you can still pack plenty of flavour into a chicken breast. Always ensure there’s a good amount of seasoning (salt and freshly ground pepper) on the breast, plus other spices and by bashing it with a rolling pin, you’re penetrating them into the chicken, ensuring plenty of flavour during the cooking process.
This recipe incorporates this method and by bashing it out will also cook the breast quicker, which helps to ensure a more even cook. It’s fresh, nutritious and is perfect for a quick lunch. Enjoy!
1-2 x Chicken Breasts (skin removed, left whole)
Salt & Freshly Ground Pepper
2 tsp x Cumin Powder (1 tsp each side)
2 tsp x Paprika (1 tsp each side)
1 tsp x Cayenne Pepper (1/2 tsp each side)
Large Handful x Salad Leaves
1 tbsp x Roasted Peppers (from a jar)
6 x Cherry Tomatoes (cut into eighths)
1 x Garlic Clove (crushed)
3 tbsp x Extra Virgin Olive Oil
Juice of 1/2 Lime
1 tsp x Sugar
Garnish: Basil Leaves & Lime Wedges
1. On a chopping board, place the chicken in some greaseproof paper (enough to fold over and cover it) season the chicken well, on both sides, with salt and freshly ground pepper.
2. Add the cumin, paprika and cayenne pepper on both sides. Fold the greaseproof paper over the chicken breast and bash out with a rolling pin until it reaches about 2cm thick.
3. Heat a griddle pan (or frying pan with some olive oil) on a high heat for 5 minutes, then add the chicken (it should immediately sizzle, if not remove until the pan is hotter). Reduce the heat to medium-high and cook for 13-15 minutes, turning every 3 minutes.
4. To make the tomato dressing, mix all the ingredients together and stir with a teaspoon. Taste and adjust according to your preferences (i.e. add more sugar if it’s too bitter, more lime juice if it’s too sweet). Leave to the side once complete.
5. Arrange the salad leaves onto a large plate and add the roasted peppers. Once the chicken has cooked, remove it onto a different chopping board and thickly slice (the juices should run clear). Place on top of the leaves and spoon over plenty of the tomato dressing, as well as an extra squeeze of lime over the dish.
Garnish with Fresh Basil and Lime Wedges.