Nutrition Facts
Griddled lemony chicken fillets with a tomato salad and minted pea dressing
Amount Per Serving
Calories 569
Calories from Fat 378
% Daily Value*
Fat 42g65%
Saturated Fat 6g38%
Trans Fat 1g
Polyunsaturated Fat 5g
Monounsaturated Fat 29g
Cholesterol 80mg27%
Sodium 162mg7%
Potassium 1104mg32%
Carbohydrates 17g6%
Fiber 6g25%
Sugar 8g9%
Protein 31g62%
Vitamin A 2183IU44%
Vitamin C 48mg58%
Calcium 60mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Griddled lemony chicken fillets with a tomato salad and minted pea dressing
The perfect summer dish.
Servings: 4
Calories: 569kcal
Equipment
- Shallow dish
- Bowl
- serving plate
- Griddle pan
Ingredients
- Juice of half a lemon
- 3 tbsp olive oil
- 1 tsp cumin seeds lightly crushed
- 500 g mini chicken fillets
- 750 g mixed Heirloom or Speciality Isle of Wight Tomatoes
- 1 bunch of spring onions trimmed and thinly sliced
For the minted pea dressing
- 175 g frozen petit pois peas
- 8 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar
- A good pinch of caster sugar
- 2 large shallots halved and thinly sliced
- 20 g mint leaves chopped
Method
- Mix the lemon juice,olive oil, crushed cumin seeds and 1/2 tsp sea salt flakes together in ashallow dish. Stir in the mini chicken fillets and leave to marinate for 30minutes.
- For the salad dressing put the peas into a bowl and cover with boiling hot water. Leave for 5 minutes, then drain and set aside to cool. Whisk the oil, vinegar, sugar, and some salt and pepper to taste together in a bowl. Stir in the shallots and set aside with the chicken.
- Five minutes before you are ready to serve, cut the tomatoes into small chunky pieces and put theminto a bowl with the spring onions and some sea salt flakes and pepper to taste. Toss together gently then spread over the base of a large serving plate.
- Preheat a ridged griddle of griddle pan over a high heat until smoking hot. Reduce the heat to medium-high. Lift the chicken fillets out of the marinade, lay them on the griddle and cook for 2 minutes on each side until cooked through and golden brown.
- Lift the hot chicken fillets onto the tomato salad. Stir the mint and peas into the dressing and spoon it over the chicken and tomatoes. Scatter over the mint leaves and serve.
Nutrition
Calories: 569kcal | Carbohydrates: 17g | Protein: 31g | Fat: 42g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 29g | Trans Fat: 1g | Cholesterol: 80mg | Sodium: 162mg | Potassium: 1104mg | Fiber: 6g | Sugar: 8g | Vitamin A: 2183IU | Vitamin C: 48mg | Calcium: 60mg | Iron: 3mg