I’m absolutely certain this time last week we weren’t promised a sunny Bank Holiday weekend – indeed I ear-marked the weekend for some de-cluttering and decorating work. That has all been put on hold now that the days have started bright and sunny, and unlike previous ones of the last month, stayed that way – no dark clouds have gathered in the afternoon.
Therefore my meal plans have gone a little awry and I’ve had a little re-think on things to make but using the same basic ingredients. So my chicken fillets that were destined for a warming pasta dish have now been used to produce this salad-like affair for lunch today. And bearing in mind I don’t want to waste a minute too long in the kitchen then they are cooked over a smoking hot griddle (or you could use your bbq) so are super quick to prepare.
The dish also makes the most of a punnet of heirloom tomatoes (Speciality Isle of Wight Tomatoes) I had purchased from The Tomato Stall, some spring onions/scallions ,frozen petits pois from the freezer and fresh mint from the herb garden. I have made enough for 4 (and there’s only 2 of us!) so leftovers will be great in a lunchbox on Tuesday.
GRIDDLED LEMON CHICKEN FILLETS WITH HEIRLOOM TOMATO SALAD AND MINT
1 tbsp olive oil or good spritz of low-fat cooking spray/mist
juice of ½ lemon
1 tsp lightly crushed cumin seeds
salt and freshly ground black pepper
500 g/1 lb mini chicken fillets
175 g/6 oz frozen petits pois, thawed
5 tbsp fat-free French dressing (or your favourite fat-free version)
2 large shallots or 1/2 small onion, finely sliced
750 g/1½ lb mixed Heirloom or speciality tomatoes (I used Isle of Wight Tomatoes from the tomato stall)
1 bunch spring onions/scallions, sliced
3 tbsp coarsley chopped mint and a few leaves to garnish
- Mix the olive oil with the lemon juice, cumin seeds, salt and pepper to taste and chicken fillets (if using low-fat spray then mix with the lemon juice, cumin seeds, seasoning and chicken and then spritz well). Leave to marinate for 30 minutes or longer.
- Mix the petits pois with the dressing and shallots or onion and set aside.
- Chop the tomatoes into chunk pieces and mix with the spring onions/scallions and salt and pepper to taste. Spread over the base of a large serving platter.
- Preheat a ridged grill/broil pan over a high eat until smoking hot. Reduce the heat to medium/high, add the chicken and cook for 2 minutes on each side until cooked through and golden brown.
- Transfer the chicken fillets onto the tomato salad. Stir the mint into the pea mixture and spoon over the chicken and tomatoes. Garnish with a few extra mint leaves.
WLS PORTION: ½
CALORIES PER PORTION: 235
Image courtesy of www.thetomatostall.co.uk