- 0:15 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
This simple main course is low in kilojoules and saturated fat, and lower in sodium.
Ingredients
- 1 tablespoon Dijon mustard
- 2 teaspoons honey
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
- 8 x 100g chicken thigh fillets
- 200g green beans, halved
- 2 baby cos lettuce, leaves separated
- 250g punnet grape tomatoes, halved
- 4 spring onions, trimmed, thinly sliced
- 1 small avocado, chopped
- Lemon wedges, to serve
Method
- Step 1Combine the mustard, honey, tomato paste, Worcestershire sauce and some salt and pepper in a bowl. Add the chicken and turn to coat in the mixture. Allow to marinate for 5 minutes.
- Step 2Meanwhile, blanch the beans in boiling water for 2-3 minutes until tender. Drain, refresh under cold water, then place in a bowl with the remaining ingredients.
- Step 3Heat a lightly oiled chargrill pan over high heat. Cook chicken, in 2 batches, for 4-5 minutes each side until cooked through. Serve with the salad and lemon.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1852 kj
Energy
27g
Fat Total
7g
Saturated Fat
5g
Fibre
39g
Protein
158mg
Cholesterol
345.06mg
Sodium
8g
Carbs (sugar)
9g
Carbs (total)
All nutrition values are per serve
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
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