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Chicken With Garlic, Lemon, Herbs And Rocket, Cherry Tomatoes And Pecan Salad Cherry Tomatoes And Pecan Salad

Serves : 1 Preparation 5 mins Cooking 10 mins Total 15
Nutrition facts: 499.00 calories 38.20g protein 4.50g carbs 3.50g sugars 36.70g fat 3.90g 4.50g fibre 308.00mg sodium
Ingredients: 1 free-range or organic skinless Chicken breast 1 clove, crushed, peeled and grated Garlic 1 sprig Thyme 2 teaspoons Rapeseed oil 1, ½ juiced and ½ sliced into wedges to garnish Lemon 1 pinch Sea salt 1 pinch Black pepper For the salad: 100g/3½oz, washed and drained Rocket leaves 4, halved 1 tablespoon extra-virgin olive oil Cherry tomatoes 1 pinch Sea salt 1 pinch Black pepper 1 small handful Toasted pecans This is a low-carbohydrate lunch that delivers lean protein and plenty of nutrients. The chicken in this dish is truly delicious, infused with all the flavours of the garlic and herbs. Rocket is a rich source of certain phytochemicals, which have anti-cancer properties, and an excellent source of vitamins A, B-complex and C, which boost immunity and neutralise harmful free radicals. Pecans add a delicious crunch and flavour to the dish and are an excellent source of vitamin E, which promotes beautiful skin. They are also a very rich source of several important B-complex vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Chicken With Garlic, Lemon, Herbs And Rocket, Cherry Tomatoes And Pecan Salad Cherry Tomatoes And Pecan Salad

  1. Serves : 1
  2. Preparation time 5 Minutes
  3. Cooking time 10 Minutes
per serving

Cals

499.00

Protein (g)

38.20

Carbs (g)

4.50

Sugars (g)

3.50

Fat (g)

36.70

Sat Fat (g)

3.90

Fibre (g)

4.50

Sodium (mg)

308.00
chicken
Source from

Eat Clean: Wok Yourself to Health

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About the recipe

main courses

This is a low-carbohydrate lunch that delivers lean protein and plenty of nutrients. The chicken in this dish is truly delicious, infused with all the flavours of the garlic and herbs. Rocket is a rich source of certain phytochemicals, which have anti-cancer properties, and an excellent source of vitamins A, B-complex and C, which boost immunity and neutralise harmful free radicals. Pecans add a delicious crunch and flavour to the dish and are an excellent source of vitamin E, which promotes beautiful skin. They are also a very rich source of several important B-complex vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Ingredients
  • Chicken breast - 1 free-range or organic skinless
  • Garlic - 1 clove, crushed, peeled and grated
  • Thyme - 1 sprig
  • Rapeseed oil - 2 teaspoons
  • Lemon - 1, ½ juiced and ½ sliced into wedges to garnish
  • Sea salt - 1 pinch
  • Black pepper - 1 pinch
For the salad
  • Rocket leaves - 100g/3½oz, washed and drained
  • Cherry tomatoes - 4, halved 1 tablespoon extra-virgin olive oil
  • Sea salt - 1 pinch
  • Black pepper - 1 pinch
  • Toasted pecans - 1 small handful

Steps

  • Place the chicken breast on a board, cut into the flesh along one side (without cutting all the way through), then open it up. Cover the chicken with a piece of cling film and, using a rolling pin, lightly pound to flatten it to an even thickness.
  • In a small bowl, mix together the garlic, thyme and 1 teaspoon of the rapeseed oil. Add the chicken breast and turn to coat it well.
  • Heat a wok (or pan) over a medium heat and add the remaining rapeseed oil. Add the chicken breast and cook for 2–3 minutes on each side until golden. Add the juice of half the lemon over it and season with the sea salt and black pepper.
  • Toss all the salad ingredients together in a bowl. Transfer the chicken and juices from the wok to a serving plate and serve with the salad. Garnish with the lemon wedges and eat immediately.
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Ingredients
  • Chicken breast - 1 free-range or organic skinless
  • Garlic - 1 clove, crushed, peeled and grated
  • Thyme - 1 sprig
  • Rapeseed oil - 2 teaspoons
  • Lemon - 1, ½ juiced and ½ sliced into wedges to garnish
  • Sea salt - 1 pinch
  • Black pepper - 1 pinch
For the salad
  • Rocket leaves - 100g/3½oz, washed and drained
  • Cherry tomatoes - 4, halved 1 tablespoon extra-virgin olive oil
  • Sea salt - 1 pinch
  • Black pepper - 1 pinch
  • Toasted pecans - 1 small handful
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