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Griddled Summer Chicken Salad

Ingredients:

  • 4 X 125g boneless, skinless chicken breast fillets

  • 2 small red onions

  • 2 red peppers, cored, deseeded, and cut into flat pieces

  • 1 bunch asparagus, trimmed

  • 200g potatoes, boiled, cut into half

  • 1 bunch of basil

  • 5 tablespoons olive oil

  • 2 tablespoons balsamic vinegar

  • some salt and pepper

Method:

  1. Preheat a griddle pan. Cook the chicken breasts in the pan for 8-10 minutes on each side then cut roughly into chucks when removed from pan.

  2. cut the red onions into wedges, keeping the root ends intact to hold the wedges together. Place in pan and cook for 5 minutes on each side. remove from pan and set aside.

  3. Place the flat pieces of red pepper in the pan and cook for 8 minutes on the skin side only, so that the skins are charred and blistered. Remove and set aside.

  4. Cook the asparagus in pan for 6 minutes.

  5. Tear the basil, reserving few leaves intact to garnish and put into a large salad bowl together with the boiled potatoes. Add in the chicken and all vegetables, following by the olive oil, balsamic vinegar and seasoning. toss the salad and garnish with the reserved basil leaves.

  6. ready to serve.

 

 

 

Do you know?

  • Asparagus has some dietary fiber, vitamin A, and vitamin C. It is an excellent source of the B vitamin folate. A serving of six cooked fresh asparagus spears has 1 g dietary fiber, 490 IU vitamin A, 10 mg vitamin C and 131 mcg folate. Besides, it is also low in fat, sodium and practically no cholesterol.

  • The vegetable protects small vessels in the body from rupturing and is very good for the capillaries. It is very popularly used for the treatment of varicose veins.
  • Asparagus is a good anti-oxidant, a fact which makes it helpful in curing cancer, cataract and other eye problems.
  • The vegetable also helps in controlling blood sugar levels and therefore, is very beneficial for people with diabetes.

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