Chicken and lentil salad with honey mustard dressing

This salad can serve as a light and tasty dinner or nutritious work lunch for one, and it provides you with 3½ of your 5-a-day.

Serves: 1

Time to make: 25 mins

Ingredients

More weights & measures

spray oil
150g skinless chicken breast, halved horizontally into 2 thin fillets
1 teaspoon zest of lemon
black pepper
¾ cup green beans, halved diagonally
⅔ cup canned no-added-salt lentils, rinsed and drained (see tip)
1 cup baby rocketarugulaX
½ cup halved baby tomatoes
25g crumbled feta

Dressing
2 teaspoons olive oil
2 teaspoons white wine vinegar
½ teaspoon honey
½ teaspoon Dijon mustard

Instructions

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1 Spray a small non-stick frying pan with oil and place over a medium-high heat. Cook chicken fillets for 3–4 minutes, until browned and cooked through, evenly sprinkling with lemon zest and black pepper while cooking. Slice thickly.

2 Meanwhile, microwave, boil or steam beans for 2 minutes, or until just tender. Drain and refresh under cold water. Drain again.

3 In a small bowl, whisk dressing ingredients together.

4 In a medium bowl, place beans, lentils, rocket and tomatoes. Toss to combine and transfer to a plate. Top with chicken and drizzle over dressing. Scatter salad with crumbled feta and serve.

Variations

Make it gluten free: Check mustard is gluten free.

HFG tip

Use remaining lentils in soups, stirred through roasted veges or puréed into a dip.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 439 cal

Kilojoules 1840 kJ

Protein 44 g

Total fat 22 g

Saturated fat 6 g

Carbohydrates 15 g

Sugar 9 g

Dietary fibre 8 g

Sodium 590 mg

Calcium 250 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.