This dish has Chinese flavours and is great for healthy summer entertaining. The chicken can be barbecued or cooked indoors in a griddle pan
As it’s low in total fat and saturated fat, but high in monounsaturated fat, says HFG nutrition consultant Juliette Kellow, this recipe is good for heart health. ‘Replacing saturated fats with unsaturated fats in your diet contributes to the maintenance of normal blood cholesterol levels and has been shown to lower/reduce blood cholesterol,’ says Juliette. ‘This recipe is high in both potassium, which helps to control blood pressure, and thiamin (vitamin B1), which contributes to healthy heart function.’
Chinese-style chicken and Tenderstem salad
Prep 10 min + marinating
Cook 8 min
320g Tenderstem broccoli
600g skinless, free-range, boneless chicken thighs
200g mixed salad leaves (see Ching’s tip, below)
2 Pink Lady apples, core removed and sliced into thin crescent slices
4 pickled beetroot, sliced
1 small red onion, sliced into rings
1tbsp mixed seeds (optional), to garnish
For the marinade
2.5cm piece fresh root ginger, peeled and finely grated
2tbsp clear rice vinegar
2tbsp reduced-salt light soy sauce
1tbsp soft brown sugar
1tsp Chinese five spice
2tsp rapeseed oil
For the dressing
2tbsp extra-virgin olive oil
Juice 2 large lemons
1 red chilli, deseeded and finely chopped
1tbsp reduced-salt light soy sauce
1tsp manuka honey
1 In a shallow non-metallic dish, combine all the ingredients for the marinade. Dip the Tenderstem into the marinade and leave for 2 min, then remove, transfer to a plate and set aside.
2 Put the chicken into a sealable plastic bag. Pour in the remaining marinade, seal the bag and coat the chicken in the marinade. Put in the fridge for 20 min.
3 While the chicken is marinating, prepare the salad ingredients and dressing. Layer the salad leaves, apple, beetroot and onion on a large sharing serving dish. Cover and chill in the fridge until serving time. Put all the dressing ingredients in a small bowl, mix well and set to one side.
4 Heat a griddle pan until smoking. Remove the chicken from the fridge and, using tongs, put the chicken pieces in the pan, reserving the marinade. Cook for 1 min before turning over so you have grill lines on each side. Add the reserved marinade and continue cooking the chicken, basting it occasionally to keep the thighs juicy, for 5-7 min until it’s cooked through (this will depend on the thickness of the chicken thighs). When cooked, remove from the pan and set to one side.
5 While the griddle is still hot, add the Tenderstem and cook for 30 sec before turning over. After 1 min, remove the Tenderstem – it should be griddled around the edges, a deep green colour and tender, yet still al dente.
6 Remove the salad from the fridge. Slice the Tenderstem on an angle and slice the chicken into large strips. Put the Tenderstem and chicken on top of the salad and garnish with the seed mix, if using. Drizzle over the dressing and serve at the table to share immediately.
416kcal | 14g fat | 2.6g saturates | 34g carbs | 26.7g sugars | 6.1g fibre | 38.2g protein | 1.7g salt | 164mg calcium | 3.4mg iron
LOW SAT FAT
3 OF 5-A-DAY
• For vegetarian or vegan diets, use smoked tofu or large king trumpet mushrooms instead of the chicken – these are delicious grilled.
• I like to use a combination of red lettuce, rocket, watercress and spinach for my salad.
• To make this dish gluten-free, use tamari instead of soy sauce.
• The marinade contains some oil so you won’t need to add any extra to the pan to cook the chicken – this helps to keep this dish low in fat.
• To test your chicken is cooked through, take a small, thick piece and slice through it – it should be opaque white.