Saturday, January 24, 2009

Balsamic chicken and white bean salad

If you, like me, are starting a diet today, try this super healthy, low kilojoule salad. Don't worry - it tastes good too!

Cooking Time 20 minutes

Ingredients (serves 4)
* 600g skinless chicken thigh fillets, trimmed
* 2 garlic cloves, crushed
* 1 tablespoon wholegrain mustard
* 2 tablespoons balsamic vinegar
* olive oil cooking spray
* 400g can cannellini beans, drained
* 250g cherry tomatoes, halved
* 1/2 cup low-fat feta cheese, crumbled
* 50g rocket leaves
* 1 lemon, cut into wedges, to serve

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.
2. Preheat a barbecue 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 to 8 minutes each side or until cooked through. Transfer to a plate. Cover and stand for 5 minutes.
3. Slice chicken. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently. Spoon onto plates. Season with pepper. Serve with lemon.

Super Food Ideas - Page 38
Recipe by Kim Meredith


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