Set up the midweek meal challenge with a handful of ingredients and a few pantry staples.
Ingredients
- 650g chicken breasts, thickly sliced (see note)
- 1 lemon, halved
- 80ml (1/3 cup) extra virgin olive oil
- 2 sprigs rosemary, leaves picked
- 1 large clove garlic, thinly sliced
- 2 tablespoons wholegrain mustard
- 1 teaspoon honey
- 4 eggs, at room temperature
- 250g baby spinach
- 4 slices toasted bread, cut into cubes
Method
- Step 1To marinate the chicken, place in a large bowl and squeeze over the juice of half a lemon. Add 1 tablespoon oil, rosemary and garlic to the bowl, and toss to coat the chicken.
- Step 2To make dressing, squeeze juice from remaining lemon half into a small bowl. Add mustard, honey and remaining 60ml (1/4 cup) oil. Whisk to combine. Season with salt and pepper.
- Step 3Bring a saucepan of water to the boil. Gently add eggs and stir until water returns to the boil. Cook for 4 1/2 minutes for soft-boiled eggs. Drain and refresh under cold water.
- Step 4Preheat a chargrill pan over high heat, then cook chicken, in 2 batches, for 1 minute each side or until cooked through. Transfer to a large bowl. Add spinach and dressing to the bowl and toss to combine. Divide salad among bowls.
- Step 5To gently crack egg shells, roll eggs on a counter. Peel shells, then carefully tear eggs in half and divide among salads. Scatter with toasted bread cubes and serve.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2116 kj
Energy
27g
Fat Total
6g
Saturated Fat
4g
Fibre
49g
Protein
313mg
Cholesterol
420.7mg
Sodium
3g
Carbs (sugar)
15g
Carbs (total)
All nutrition values are per serve
Notes
We used Lilydale Free Range Chicken Stir Fry.
Tip: For eggs with a yolk that’s still soft but not runny, increase the cooking time to 6 minutes, and for hard-boiled eggs, increase to 8 minutes.
- Author: Sophia Young
- Image credit: Ben Dearnley
- Publication: MasterChef
0