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Blackened chicken

Blackened chicken


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Blackened chicken

With San Fran quinoa salad

With San Fran quinoa salad

Serves 4

Cooks In15 minutes

DifficultySuper easy

Nutrition per serving
  • Calories 617 31%

  • Fat 22.0g 31%

  • Saturates 5.0g 25%

  • Sugars 16.8g 19%

  • Salt 1.0g 17%

  • Protein 47.5g 95%

  • Carbs 51.7g 20%

  • Fibre 11.3g -

Of an adult's reference intake

Ingredients

  • QUINOA SALAD
  • 300 g quinoa
  • 1 fresh red chilli or yellow chilli
  • 100 g baby spinach
  • 4 spring onions
  • 1 bunch of fresh coriander
  • 1 bunch of fresh mint
  • 1 large ripe mango
  • 2 limes
  • 2 tablespoons extra virgin olive oil
  • 1 ripe avocado
  • 50 g feta cheese
  • 1 punnet cress
  • CHICKEN
  • 2 x 200 g skinless free-range chicken breasts
  • 1 heaped teaspoon ground allspice
  • 1 heaped teaspoon smoked paprika
  • olive oil
  • 2 mixed-colour peppers
  • TO SERVE
  • 4 tablespoons fat-free yoghurt

recipe adapted from

Jamie's 15-Minute Meals

By Jamie Oliver

Method

  1. Ingredients out • Kettle boiled • Medium lidded pan, medium-high heat • Food processor (bowl blade) • Large frying pan, high heat
  2. START COOKING
    Put the quinoa into the pan and generously cover with boiling water and the lid.
  3. Put the chilli, spinach, trimmed spring onions and coriander (reserving a few leaves) into the processor, tear in the top leafy half of the mint, then blitz until finely chopped.
  4. On a large sheet of greaseproof paper, toss the chicken with sea salt, black pepper, the allspice and paprika. Fold over the paper, then bash and flatten the chicken to 1.5cm thick with a rolling pin.
  5. Put into the frying pan with 1 tablespoon of olive oil, turning after 3 or 4 minutes, or until blackened and cooked through.
  6. Deseed the peppers, cut each one into 8 strips and add to the frying pan, tossing regularly. Peel and cut the mango into chunks.
  7. Drain the quinoa and rinse under the cold tap, then drain well again and tip on to a serving board or platter. Toss with the blitzed spinach mixture, squeeze over the lime juice, add the extra virgin olive oil, mix well and season to taste.
  8. Sprinkle the mango chunks and cooked peppers over the quinoa. Halve and destone the avocado, then use a teaspoon to scoop curls of it over the salad.
  9. Slice up the chicken, toss the slices in any juices and add to the salad. Crumble over the feta, scatter over the remaining coriander leaves and snip over the cress. Serve with dollops of yoghurt.


Watch the video: Easy Blackened Chicken Recipe


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