Italian Chicken and Rocket Salad

with Balsamic Dressing

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low-carb
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low-carb
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Instructions

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1 Fry chicken

Heat a non-stick pan over a medium-high heat with a drizzle of olive oil. Once hot, add the chicken breasts with a pinch of salt and cook for 5-7 min on either side until golden and cooked through. Slice the cooked chicken thinly.

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2 Prep

Meanwhile, peel and mince the garlic. Peel and finely slice the shallots (see pro tip). Roughly chop the sun-dried tomatoes. Halve the cherry tomatoes. Drain and tear the mozzarella into bite-size pieces. Pick the mint leaves.

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3 Make dressing

Add the garlic (don't like raw garlic? Go easy!), shallots, olive oil, mustard, balsamic vinegar, honey, salt and black pepper to a jar or bowl. Whisk or shake until fully combined - this is your dressing.

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4 Toast almonds

Toast the almond flakes in a hot, dry pan for 2 min or until starting to brown. Set aside.

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5 Toss

Place the washed rocket, Kalamata olives, cherry tomatoes, sun dried tomatoes and mint leaves in a large bowl and drizzle with the dressing. Toss.

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6 Serve

Arrange the salad among plates, top with the sliced chicken breast, dot with the torn mozzarella and garnish with the almond and chilli flakes (spicy!).

Tips for fussy eaters

Rocket can taste bitter to sensitive palates. Why not swap it for little gem or iceberg lettuce?

Pro tip

Make the dressing a few hours ahead, this will lessen the shallots' harsh flavour.

Delicious Italian flavours!

Cooking Time: 20 min

Cals 486 · Prot 51 · Carbs 19 · Fat 23

Gluten-Free

Ingredients

Number of people

Salad

Chicken breast 300 Grams
Olive oil 1 Tbsp
Salt 0.5 Tsp
Shallots 1 Piece
Sun dried tomatoes 60 Grams
Cherry tomatoes 150 Grams
Mozzarella ball 125 Grams
Fresh mint 10 Grams
Almond flakes 30 Grams
Rocket 80 Grams
Kalamata olives 40 Grams
Chilli flakes 2 Grams

Dressing

Garlic cloves 1 Piece
Olive oil 2 Tbsp
Wholegrain mustard 15 Grams
Balsamic vinegar 15 ML
Honey 15 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Delicious Italian flavours!

Cooking Time: 20 min

Cals 486 · Prot 51 · Carbs 19 · Fat 23

Gluten-Free

Instructions

photo

1 Fry chicken

Heat a non-stick pan over a medium-high heat with a drizzle of olive oil. Once hot, add the chicken breasts with a pinch of salt and cook for 5-7 min on either side until golden and cooked through. Slice the cooked chicken thinly.

photo

2 Prep

Meanwhile, peel and mince the garlic. Peel and finely slice the shallots (see pro tip). Roughly chop the sun-dried tomatoes. Halve the cherry tomatoes. Drain and tear the mozzarella into bite-size pieces. Pick the mint leaves.

photo

3 Make dressing

Add the garlic (don't like raw garlic? Go easy!), shallots, olive oil, mustard, balsamic vinegar, honey, salt and black pepper to a jar or bowl. Whisk or shake until fully combined - this is your dressing.

photo

4 Toast almonds

Toast the almond flakes in a hot, dry pan for 2 min or until starting to brown. Set aside.

photo

5 Toss

Place the washed rocket, Kalamata olives, cherry tomatoes, sun dried tomatoes and mint leaves in a large bowl and drizzle with the dressing. Toss.

photo

6 Serve

Arrange the salad among plates, top with the sliced chicken breast, dot with the torn mozzarella and garnish with the almond and chilli flakes (spicy!).

Tips for fussy eaters

Rocket can taste bitter to sensitive palates. Why not swap it for little gem or iceberg lettuce?

Pro tip

Make the dressing a few hours ahead, this will lessen the shallots' harsh flavour.

Ingredients

Number of people

Salad

Chicken breast 300 Grams
Olive oil 1 Tbsp
Salt 0.5 Tsp
Shallots 1 Piece
Sun dried tomatoes 60 Grams
Cherry tomatoes 150 Grams
Mozzarella ball 125 Grams
Fresh mint 10 Grams
Almond flakes 30 Grams
Rocket 80 Grams
Kalamata olives 40 Grams
Chilli flakes 2 Grams

Dressing

Garlic cloves 1 Piece
Olive oil 2 Tbsp
Wholegrain mustard 15 Grams
Balsamic vinegar 15 ML
Honey 15 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
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