Fast and fresh lemon-salted chicken doubles as a midweek meal and an easy option for summer entertaining.
Ingredients
- 2 lemons
- 40g (1/3 cup) sea salt flakes
- 2 tablespoons brown sugar
- 2 cloves garlic, thinly sliced
- 2 tablespoons roughly chopped basil
- 4 chicken marylands
- 240g fresh broad beans (podded) or frozen broad beans (see note)
- 160g fresh peas (podded) or frozen peas
- 125ml (1/2 cup) olive oil
- 60g baby spinach
- 110g soft goat's cheese, crumbled
- Herbed yoghurt (see note) (optional), to serve
Method
- Step 1To marinate chicken, zest lemons. Juice 1 lemon and reserve juice. Reserve remaining lemon for another use. Place zest, salt, sugar, garlic and basil in a large bowl. Combine well. Add chicken, toss to coat, then stand at room temperature for 15 minutes.
- Step 2Meanwhile, to cook broad beans and peas, bring 2 saucepans of salted water to the boil. Add broad beans to 1 pan and cook for 2 minutes. Drain, refresh in iced water, then drain again. Squeeze gently to remove outer skins, then discard. Set beans aside. Meanwhile, cook peas in second pan for 2 minutes or until tender. Drain, refresh in iced water, then drain again. Set aside.
- Step 3Preheat oven to 200°C. To cook chicken, line a large oven tray with baking paper. Heat 60ml (1/4 cup) oil in a large, heavy-based frying pan over medium–high heat. Brush excess salt mixture from chicken, then cook, skin-side down first, for 3 minutes each side or until light golden (take care as oil will spit). Transfer chicken, skin-side up, to prepared tray and roast for 25 minutes or until cooked through.
- Step 4To make salad, place broad beans, peas, spinach, half the goat’s cheese, reserved lemon juice and remaining 60ml (1/4 cup) oil in a large bowl. Season with salt and pepper, then toss well to combine.
- Step 5Divide chicken and salad among plates, then scatter salad with remaining goat’s cheese. Serve with herbed yoghurt, if using.
Nutrition
2746 kj
Energy
44g
Fat Total
11g
Saturated Fat
48g
Protein
4052.92mg
Sodium
9g
Carbs (sugar)
14g
Carbs (total)
All nutrition values are per serve
Notes
Top tips: To make herbed yoghurt, combine 280g (1 cup) greek-style yoghurt with 1 tbs each roughly chopped dill, mint and flat-leaf parsley in a bowl, then season.
You will need 1kg broad beans in pods to yield 240g podded beans.
- Author: Dominic Smith
- Image credit: Sam McAdam
- Publication: MasterChef
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