Notes:
Serves 2
Ready in 20-30 minutes
Per serving:
292 calories with anchovies, 268 calories without anchovies. I don’t add croutons to this version, but if you do, you will need to increase the calorie count.
Servings: 2
Ingredients:
The salad
• 2 boneless chicken breasts, skin removed
• Olive oil spray
• Salt and freshly ground black pepper
• 3 little gem lettuces or 1-2 romaine/cos lettuces depending on size.
• 6 fresh anchovy fillets (optional)
The dressing
• 1 small clove of garlic, peeled and grated
• 2 anchovy fillets in olive oil from a jar
• Salt and ground white pepper
• 3 tablespoons 0% fat Greek yoghurt
• A squeeze of lemon juice
• 20gm (1.5 tablespoons) freshly grated parmesan (use a vegetable peeler or microplane to get long strips)
Directions:
Note: Steps 1 and 2 aren't absolutely essential, but they are are worth doing if you have the time.
1. Heat a griddle until smoking. Spritz the chicken breasts with a little oil and season with salt and pepper.
2. Place onto the griddle and turn down the heat. Cook for five minutes, turn over and repeat for five more minutes, or until cooked through.
3. Remove from the heat and leave to rest for five minutes, then cut into 7mm (1.5”) slices widthways.
4. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
5. Tablespoon by tablespoon, add the yoghurt and lemon juice until combined. Stir in the parmesan and season again to taste.
6. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and fresh anchovies.
Related Recipes:
Tags: chicken, healthy, Light Meal, low calorie, low fat, salad
Rank It!
No comments:
Post a Comment