The Good Chicken!

This is one of my families absolute favourites and affectionately became known as the good chicken.

Chicken is rich in the amino acid tryptophan which is needed for general growth and development. It is also involved in the  production of the neurotransmitter serotonin. Serotonin has an impact on our entire body, it stabilises mood, supporting feelings of well-being and happiness, it enables brain cells and other nervous system cells to communicate with each other, it also helps with sleeping, eating and digestion.

I use my spice mix here, but if you haven’t got any to hand you could use turmeric, cumin, coriander or if your short on time use a jar of tikka paste instead of spices mixed in to tomatoes.

Lentils are an excellent source of B vitamins, vital for energy production, brain function, cell metabolism and helping to prevent infection. They are also rich in iron, magnesium, zinc and an excellent source of fibre.

I add cauliflower, as in my opinion (my family don’t always agree!!) no meal is complete without at least one brassica. Brassicas are unsung heroes in the vegetable world, they reduce oxidative stress, induce detoxification enzymes in the liver, stimulate the immune system and decrease the risk of cancer by inhibiting malignant and carcinogenic mutations as well as reducing proliferation of cancer cells.

I also love the salad at lunchtime where I add crumbled feta and some mixed seeds instead of the chicken. 

 

Ingredients
4x skinless, boneless chicken breast
2 tsp of spice mix
1 clove of garlic crushed
1 tbs olive oil
150g chopped tinned tomatoes

 Salad
1 tbs olive oil
1 small red onion finely chopped
1 small red chilli, sliced
1 tsp spice mix
2 tsp nigella seeds
200g ready cooked puy lentils
10 cherry tomatoes, halved
1/2 cauliflower
1 tsp red wine vinegar
Mixed salad leaves
1/2 x cucmber ribbons
1 x carrot ribbons 

 Dressing
4 tbs natural yogurt
2 tbs cashews
Juice of 1 lemon
1/2 mango (I use frozen)
1tsp honey
1tsp turmeric
Handful of coriander

 

 

Method

One at a time, flatten each chicken breast by placing between greaseproof paper and beating with a rolling pin. Place chicken in a bowl or storage box.

Mix spices with tomatoes and pour over chicken and leave to marinade for at least 2 hours or overnight in the fridge.

Place all ingredient for the dressing in to a blender and blitz. Pour in to a bowl and pop into fridge until required.

Break cauliflower in to small florets and steam for about 5 mins. Remove and sprinkle over some turmeric.

Heat a griddle or frying pan and once warm add in chicken. Cook for 10-12 mins turning halfway through.

Meanwhile warm a large pan, I use a wok, and add the olive oil. Gently fry the onions until they begin to soften, add chilli, spice mix and nigella seeds, cook gently for 2-3 mins.

Add lentils, tomatoes and cauliflower stir to coat in oil and spices and add the red wine vinegar.

 

To Assemble

Tip your chosen salad leaves into a large bowl our serving platter, throw the cucumber and carrot ribbons over the top, lightly toss before scattering the lentil and cauliflower mixture over. 

You can slice the chicken and place on top, drizzling over the  yogurt dressing. Or serve the chicken on a separate warmed plate with the dressing on the side.

 

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