Paula Southworth

Nutritionist and Health Coach

BSc Nutrition and Sports Science

Massey University, Auckland

New Zealand

Polenta Chicken Salad  (serves 4)

 

 

Chicken
2 single chicken breasts (about 500 g in total)
salt and pepper to taste
2 Tbs fine polenta
1/2 tsp smoked paprika

 

Method:

  • Coat the chicken breasts on both sides with salt, pepper, polenta and paprika.
  • Place a piece of greasproof paper over the chicken and flatten to about 1.5 cm thickness with a rolling pin or with the bottom of a frying pan (this helps the chicken to cook quicker and more evenly).
  • Spray both sides of the chicken with olive oil and place in a hot frying pan or griddle for about 4 minutes on each side. (Recipe from Jamie’s 15 minute meals).

Salad
1/2  red capsicum
1/2  yellow capsicum
1- 2  tomatoes, depending on your preference or what you have available.
1/2  cup parsley – finely chopped (Parsley is very high in vitamin C, it’s a great                                 ingredient to add to any meal)
1 large carrot – use a potato peeler to make thin shavings
2 – 4  Tbs dried cranberries
4   slices of feta cheese – each about 1/2 cm thick.
1/2  cup alfafla sprouts
2  handfuls of salad leaves – sliced or chopped.
4  Tbs sunflower seeds – toasted in the frying pan the chicken was cooked in, for 3 –                                             4 minutes
2 – 3  Tbs Mandarin infused olive oil

Method:

  •  Dice the capsicum and tomato. Add parsley, carrot, salad leaves and sprouts, toss together with the olive oil and a little salt and pepper.
  • Divide the salad between 4 plates. Sprinkle each salad with cranberries and crumbled feta.
  • Slice the cooked chicken and arrange on top of the salad, then sprinkle the toasted sunflower seeds on top, drizzle with a little olive oil and serve.

Note:  You can get the mandarin infused olive oil from Rockhaven Estate, Auckland, New Zealand. See resources for more information.