[Allergy Key: DF GF P]
This makes the perfect lunch or dinner and is especially fitting for a summer’s day. The vibrant colours of the salad offer a breadth of vitamins, minerals and health benefits.
Green leaves are packed full of vitamin A (healthy eyes), vitamin C (growth and repair of cells/tissues), vitamin K (fights age related deterioration such as bone density loss), calcium (bones/teeth), iron (metabolises protein and plays a role in haemoglobin production) and magnesium (over 300 role in the body including transmission of nerve impulses and energy production). Plus, studies have shown that regular consumption can reduce your risk of heart disease by 11%.
Red tomatoes are red due to the presence of a carotenoid pigment called Lycopene. Lycopene is a powerful antioxidant with the ability to fight cancer causing free radicals.
Yellow/orange vegetables are coloured so due to caretonoids, which our body converts into vitamin A. These sunshine coloured vegetable aid everything from vision and collagen production to cholesterol and prostate cancer risk.
I added nutrient dense avocado to the salad for a healthy filling fat. I’d much rather fill up on vegetables, healthy fats and lean meat than carbohydrates and sugary snacks.
Chicken breast is a great lean source of protein, containing around 18 g protein per 100g. It’s also a source of vitamin A, B vitamins, vitamin D, E, K, calcium, copper, iron, magnesium, phosphorus, selenium and zinc. Furthermore, chicken lends itself to whole load of flavour combos; lemon & garlic, sweet & sour, spicy bbq and turmeric and oregano.
Now we know what’s in it and why, shall we make it?
1 chicken breast dethawed
½ tbsp oil (olive or coconut)
½ tsp turmeric powder
½ tsp dried oregano
2 generous handfuls of mixed leaf salad
1 tsp apple cider vinegar (unpasteurised with ‘the mother’*)
Pinch Himalayan pink salt (or ordinary salt)
½ a yellow pepper or a mix of yellow/orange/red/green
1 small carrot
4 plum/cherry tomatoes
¼ red onion (optional)
*‘the mother’ refers to the naturally occurring beneficial bacteria that arise during the apple cider vinegar making process, it’s similar to the SCOBY (Symbiotic Culture Of Bacteria and Yeast) used in Kombucha.
Preheat the oven to 200°c.
Mix the oil, turmeric and oregano in a baking dish and add the defrosted chicken. Massage the marinade into the meat ensuring it is evenly coated.
Ideally the chicken should be left in the fridge for a few hours for the flavours to develop, but don’t worry if you don’t have the time/patience. 9/10 I make this last minute so skip the whole ‘allow to marinate’ stage.
Put the chicken in the oven and prep the salad.
Add 2 generous handfuls of leaves (I prefer to fill up on vegetables rather than carbs) to your serving bowl. Tear them up a little so they’re easier to eat and dress them with the apple cider vinegar, salt and pepper. Massage the dressing in for an even coating.
Grate the carrot, dice the pepper, slice the tomato, onion (if using) and avocado. Add them to the bowl.
After about 30 minutes the chicken should be done. [I cook it until it starts to go crispy, you may prefer your chicken less ‘done’.]
Transfer the chicken to either a chopping board to be sliced or directly to your dish to be devoured.
I like to drizzle the remaining oil, spice and herbs left in the baking dish over the salad to add more flavour and reduce waste.
Feel free to season a little more or simply leave the dish as it is. ¡Comamos!
Don’t be chicken, give it a go. I beleaf you will enjoy this dish.