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Lemon-salted chicken with broad bean salad

by wiki
10 October, 2016
in Dinner
0
Lemon-salted chicken with broad bean salad
Lemon-salted chicken with broad bean salad
  • 0:20 Prep
  • 0:40 Cook
  • 4 Servings
  • Capable cooks

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 1
    To 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 2
    Meanwhile, 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 3
    Preheat 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 4
    To 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 5
    Divide 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

0
Tags: chickensaladsummer
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