Here is a chicken dish that will effortlessly cope with anything the summer weather throws at us. Barbecue, char-grill or oven grill this marinated chicken dish – indoors or out. Corn-fed, free-range chicken supremes work best and can be delivered to your door from Keevil & Keevil (www.keevilandkeevil.co.uk), but whatever you choose,
make sure the chicken is only part-boned for succulence.
BARBECUED CHICKEN WITH CHORIZO BEAN SALAD
finely grated rind and juice of 1 lemon
2 tbsp chopped fresh herbs (parsley, chives and chervil, for example)
4 x 200g/7 oz chicken supremes or part-boned, skinless chicken breasts
400g/14 oz can mixed beans, drained and rinsed
½ red onion, thinly sliced
½ yellow pepper/capsicum, seeded and chopped
1/8 cucumber, thinly sliced
small handful of mint leaves, chopped
50 g/2 oz chorizo sausage, thinly sliced
low-fat cooking spray or mist
3 tbsp fat-free salad dressing
1 tsp wholegrain mustard
salt and freshly ground black pepper
1. To make the marinade, put the lemon rind and juice in a shallow glass or plastic dish (not metal) with the herbs. Add the chicken, turning them to coat. Cover and refrigerate for at least 30 minutes.
2. To make the salad, mix the beans with the red onion, yellow pepper/capsicum, cucumber and mint. Heat a non-stick frying pan, add the chorizo and cook for 3-4 minutes or until browned and crispy, turning frequently. Drain and cool on kitchen paper, then add to the salad.
3. Preheat a barbecue, a char-grill pan or the oven grill/broiler until medium hot. Remove the chicken from the marinade with a slotted spoon and spray liberally with low-fat spray or mist. Cook the chicken for about 4-5 minutes on each side. Check that it is thoroughly cooked by piercing the thickest part with a sharp knife – the juices should run clear. If not, cook for a little longer but take care not to overcook and become dry.
4. Mix the salad dressing with the mustard and salt and pepper to taste. Serve the chicken with the salad, drizzled with the dressing.
WLS PORTION: 1/2
Calories Per Portion: 286
Protein: 38.9 g
Carbohydrate: 16.1 g
Fat: 6.5 g
Image courtesy of Keevil & Keevil