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Chicken with fruity chickpea topping
Serves: 4
Time to make: 35 mins , plus 20 mins marinating
Hands-on time: 10 mins
Ingredients
- 4 x 125g lean chicken breasts
- 2 lemons, zest and juice
- 1 tablespoon olive oil
- 1-2 teaspoons chilli flakes
- 2 cloves garlic, chopped
- Topping
- 400g can chickpeas, drained, puréed
- 3 tablespoons fresh parsley or fresh coriander
- ¼ cup sultanas or dates
- 2 tablespoons tahini
- 4 cups mixed salad greens with vinaigrette (2 parts balsamic vinegar : 1 part oil)
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Instructions
1 Butterfly each chicken breast (see tips). Whisk half the lemon juice, all the zest, oil, chilli flakes and garlic together. Pour over chicken and leave to marinate for at least 20 minutes.
2 Meanwhile, mix topping ingredients together with remaining lemon juice in a blender with 1/4 cup water.
3 Preheat oven to 190°C. Remove chicken from marinade then place on a baking tray. Cover each breast with topping. Bake for 20-25 minutes or until golden brown. Serve with salad greens.
Variations
Make it a meal! Serve with Broccoli, lentil and mushroom salad.
HFG tip
Step-by-step butterflying chicken breasts
Step 1 Use a sharp knife to cut down the centre of each chicken breast to a depth of three-quarters of the way through.
Step 2 Open the breast up like a book.
Step 3 Cover with plastic wrap.
Step 4 Use a rolling pin to beat and flatten out the breast to about 1cm thickness.
Nutrition Info (per serve)
-
Calories 361cal
-
Kilojoules 1510kJ
-
Protein 36g
-
Total fat 14g
-
–Saturated fat 3g
-
Carbohydrates 20g
-
–Sugars 10g
-
Dietary fibre 6g
-
Sodium 160mg
-
Calcium 100mg
-
Iron 3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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