Monday, February 22, 2010

Recipe : Week 9 : Day 1

Dijon honeyed chicken with fennel salad
Serves 4 : Easy : Quick
±600gm (4) chicken breasts
2 tsp Dijon mustard
2 tsp honey
2 medium fennel bulbs, thinly sliced
4 sticks celery, thinly sliced
1 large granny Smith apple, grated
3 Tblsp chopped parsley
2 tsp Dijon mustard
2 cloves garlic, crushed
2 Tblsp lemon juice
2 Tblsp fat free natural yoghurt
2 Tblsp low fat mayo
400gm cherry tomatoes
600gm new potatoes, scrubbed, and halved
Mix the mustard and the honey together in a small bowl.
Brush this over the chicken.
Mix the other 2 tsp mustard with the garlic, lemon juice, yoghurt, parsley and mayo.
This is the dressing for the salad.
Put the new potatoes on to cook in lightly salted boiling water.
They will take about 20 mins. (at sea level, they will cook faster).
Drain and keep warm.
Meanwhile, combine the thinly sliced fennel and celery with the grated apple.
Pour over the dressing, and stir well.
Spray a frying pan or ridged pan with non-stick cooking spray.
Cook the chicken in the pan over a moderate heat.
Turn after about 10 mins.
Remove from pan when the second side of the chicken is cooked.
Tip the tomatoes in to the pan with about 1 Tblsp of water.
Cover and cook until the tomatoes are starting to shed their skins.
Shake the pan occasionally so the tomatoes pick up a glaze from the pan juices.
Serve the chicken with the fennel salad, tomatoes and potatoes on the side.

No comments: