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Chicken, broccoli and dukkah salad

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Chicken, broccoli and dukkah salad
Chicken, broccoli and dukkah salad
  • 0:10 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Keep it fast, fresh and simple with this flavour-packed salad.

Ingredients

  • 2 1/2 tablespoons olive oil
  • 2 small (500g total) chicken breast fillets
  • 500g broccoli, cut into florets
  • 2 teaspoons finely grated lemon rind
  • 1 tablespoon lemon juice
  • 1/3 cup pine nuts
  • 1/4 cup pistachio dukkah (see note)
  • 120g baby spinach

Method

  • Step 1
    Heat 2 teaspoons oil in a large, deep frying pan over medium- high heat. Cook chicken for 4 to 5 minutes each side or until cooked through. Transfer to a plate. Cover with foil. Stand for 5 minutes. Slice. Wipe pan clean.
  • Step 2
    Meanwhile, place broccoli in a large, heatproof microwave- safe bowl. Add 2 tablespoons cold water. Cover with plastic wrap. Microwave on HIGH (100%) for 2 minutes or until bright green and tender.
  • Step 3
    Combine lemon rind, lemon juice and remaining oil in a bowl.
  • Step 4
    Place pine nuts in frying pan over medium heat. Cook, tossing, for 2 minutes or until toasted. Transfer to a bowl. Add dukkah to pan. Cook, stirring, for 1 minute or until fragrant. Add chicken, broccoli and pine nuts to pan. Toss for 1 to 2 minutes or until coated. Transfer to a heatproof bowl.
  • Step 5
    Add spinach and dressing to chicken and season. Toss to combine. Serve.
  • Heart friendly
  • High fibre
  • Low carb
  • Low kilojoule
  • Low sodium
  • Lower gi

Nutrition

  • 1920 kj

    Energy

  • 29.8g

    Fat Total

  • 3.7g

    Saturated Fat

  • 7g

    Fibre

  • 38.8g

    Protein

  • 81mg

    Cholesterol

  • 250mg

    Sodium

  • 5.6g

    Carbs (total)

All nutrition values are per serve

Notes

Dukkah is a blend of nuts, sesame seeds, herbs and spices. It is found in the spice aisle.

  • Author: Claire Brookman
  • Image credit: Sam McAdam-Cooper
  • Publication: Super Food Ideas

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