Balsamic chicken & white bean salad

  • Serves
    4
  • Day 5
    Lunch
Ingredients

600 g (1.5 pounds) skinless chicken thigh fillets, trimmed

2 cloves garlic, crushed

1 tbsp wholegrain mustard

2 tbsp balsamic vinegar

Cooking oil spray

400g (15 oz) can cannellini beans, rinsed and drained

250g (8 oz /1 cup) cherry tomatoes, halves

½ cup low-fat feta cheese, crumbled

100g or 3 oz rocket leaves

1 lemon, cut into wedges, to serve

Method

Step 1. Season chicken with salt and pepper. Whisk garlic, mustard and vinegar in a ceramic dish. Add chicken and turn to coat. Cover and refrigerate for at least 20 minutes.

Step 2. Preheat a barbeque plate on high heat. Remove chicken from marinade. Lightly spray chicken with oil. Cook for 1 minute each side or until golden. Reduce heat to medium-low. Cook chicken for 6-8 minutes each side or until cooked through. Transfer to a plate. Cover and stand for 5 minutes.

Step 3. Slice chicken. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently. Spoon onto plate. Season with pepper. Serve with lemon.

 

Recipe provided by TAPfit Dietitian, Julie Masci. Original recipe by Kim Meredith. Published in Super Food Ideas December 2005 Issue.