Monday 20 February 2012

Chicken, Beetroot and Chickpea Salad

This is a great salad to have for lunch.

Easy to prepare, extremely satisfying,
whilst having mouth watering flavours.


Poached chicken breasts are succulent and tender,
making them a great alternative to store-bought chicken.

I poach a few breasts at the beginning of the week
to use in our lunches: Sandwiches or Salads.

For lunch on the go or at the office


INGREDIENTS (Serves 2)

1 Chicken Breast, poached and thinly sliced (method below)
70g Baby Rocket
1 Small Cucumber, halved length ways
200g of Canned Chickpeas, drained and rinsed
2 Tbsps Mint, coarsely chopped
225g Can of Sliced Beetroot, quarter or halve the slices
1/2 Small Red Onion, thinly sliced
50g Feta, crumbled (optional)
Salt and Pepper, to season

Dressing
1 Tbsp Olive Oil
2 Tbsps Red Wine Vinegar
1/4 Tsp Dijon Mustard
1 Garlic Clove, minced


METHOD

For the dressing: place olive oil, vinegar, mustard and garlic in a small screw-top jar. Shake to combine.

Combine cucumber, rocket, chickpeas, onion and mint in a salad bowl.

Top with beetroot and chicken. Season to taste.

Just before serving, drizzle the salad with dressing and crumbled feta (if using)



INGREDIENTS to Poach Chicken

1 Chicken Breast, boneless and skinless
2 Cups of Water or Chicken Stock, fat free, low sodium
2 Tsps Dried Mixed Herbs (optional)
1 Bay Leaf (optional)

METHOD to Poach Chicken

Place chicken breasts in bottom of a small, heavy-bottomed pot. They should fit in a single layer but fit quite snugly.

Cover chicken with broth or water. Add herbs and bay leaf.

Bring to a boil, then quickly reduce heat to low so that the water is barely at a simmer.

Partly cover and gently simmer for 10 minutes.

Turn off heat completely, and allow chicken to remain in hot water for 15-20 minutes.

Slice or shred chicken.

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