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 crush the garlic. Peel and finely slice the shallots. Roughly chop the sun-dried tomatoes. Halve the cherry tomatoes Drain and tear the mozzarella into bite-size pieces. Pick the mint leaves from its stems.

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3 Make dressing

Add the garlic, 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, shallots, 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 flakes and chilli flakes.

Tips for fussy eaters

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

Pro tip

Add the shallots to the dressing, this will give them a less harsh flavour.

Delicious Italian flavours with every bite!

Cooking Time: 20 min

Cals 489 · Prot 56 · Carbs 24.5 · Fat 18.6

Ingredients

Number of people

Salad

Chicken breast 400.00 Grams
Olive oil 1.00 Tbsp
Salt 0.50 Tsp
Shallots 2.00 Pieces
Sun dried tomatoes 60.00 Grams
Cherry tomatoes 200.00 Grams
Soft mozzarella 125.00 Grams
Fresh mint 10.00 Grams
Almond flakes 20.00 Grams
Rocket 100.00 Grams
Pitted kalamata olives 40.00 Grams
Chilli flakes 2.00 Grams

Dressing

Garlic cloves 1.00 Pieces
Olive oil 2.00 Tbsp
Grainy mustard 6.00 Grams
Balsamic vinegar 20.00 ML
Honey 15.00 Grams
Salt 0.50 Tsp
Black pepper 0.50 Grams

Delicious Italian flavours with every bite!

Cooking Time: 20 min

Cals 489 · Prot 56 · Carbs 24.5 · Fat 18.6

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 crush the garlic. Peel and finely slice the shallots. Roughly chop the sun-dried tomatoes. Halve the cherry tomatoes Drain and tear the mozzarella into bite-size pieces. Pick the mint leaves from its stems.

photo

3 Make dressing

Add the garlic, 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, shallots, 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 flakes and chilli flakes.

Tips for fussy eaters

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

Pro tip

Add the shallots to the dressing, this will give them a less harsh flavour.

Ingredients

Number of people

Salad

Chicken breast 400.00 Grams
Olive oil 1.00 Tbsp
Salt 0.50 Tsp
Shallots 2.00 Pieces
Sun dried tomatoes 60.00 Grams
Cherry tomatoes 200.00 Grams
Soft mozzarella 125.00 Grams
Fresh mint 10.00 Grams
Almond flakes 20.00 Grams
Rocket 100.00 Grams
Pitted kalamata olives 40.00 Grams
Chilli flakes 2.00 Grams

Dressing

Garlic cloves 1.00 Pieces
Olive oil 2.00 Tbsp
Grainy mustard 6.00 Grams
Balsamic vinegar 20.00 ML
Honey 15.00 Grams
Salt 0.50 Tsp
Black pepper 0.50 Grams
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