Dinner for tonight was a simple pan-fried chicken with lentil salad. It’s light, tangy and refreshing; suitable for the hot summer night. I thought I made this dish tonight to celebrate the start of summer season in Australia (1 Dec).

Lentils are low in fat and high in protein and fiber. See further info here.

Chicken with lentil salad

(adapted from Healthy Food Guide, Nov 2009 – www.healthyfoodguide.com.au)

(serves 4)

  • 4 x 150 gr single skinless chicken breast fillet
  • 2 tablespoons balsamic vinegar
  • 100 gr dried puy lentils. Or you can use canned lentils.
  • 250 gr cherry tomatoes, halved
  • 100 gr fresh baby spinach
  • 1/4 cup chopped flat-leaf parsley
  • 2 teaspoons olive oil
  • 1 tablespoon wholegrain mustard
  • salt and black pepper
  • lemon wedges, to serve
  • greek/ natural yogurt, to serve

Ingredients for the salad

Step 1. Rinse the dried lentils, then put the lentils with enough water in a small saucepan and bring to boil and let it simmer for 20 minutes or until tender.

Cooked puy lentils

Step 2. Flatten the chicken fillet with a cooking roller in between plastic wraps so the fillets have equal thickness (about 1cm-thick). Combine chicken and balsamic vinegar in a non-metallic bowl. Cover with plastic wrap and place in the fridge for 15 minutes to marinate.

Chicken breast fillets marinated with balsamic vinegar

Step 3. Combine lentils, tomatoes, spinach and parsley in a bowl. Season with freshly ground black pepper.

Lentil salad

Step 4. Heat a non-stick frying pan over medium heat. Lightly brush chicken with olive oil. Cook for 3 minutes each side or until browned and cooked. Transfer to a plate and brush with mustard. Cover with foil and rest for 5 minutes.

Brushing the chicken with mustard

Step 5. Divide salad mixture between plates. Cut chicken into 1cm-thick slices and arrange over salad. Drizzle the chicken with the juice from the chicken. Top with a dollop of yogurt and serve with a lemon wedge.

Chicken with lentil salad

Happy summer šŸ™‚

xxx,

Inge

Advertisements