A crisp and light chicken salad

The pear and wal­nuts add ex­tra crunch to this lovely healthy meal.


Each week Na­dia gives you an­other easy recipe for your fam­ily and you’ll find all the ingredients in My Food Bag. my­food­bag.co.nz ❚ red cab­bage Cumin-scented chicken ❚ 275g lean chicken breasts ❚ tea­spoon oil, for cook­ing (or use spray oil) ❚ 1 tea­spoon chicken spice (see be­low) Chicken spice ❚ tsp ground cumin ❚ tsp ground co­rian­der ❚ tsp gar­lic pow­der ❚ tsp ground fen­nel ❚ tsp onion pow­der To serve ❚ 2 ta­ble­spoons feta cheese Pre­heat oven to 220C. Line an oven tray with bak­ing pa­per. Pre­heat bar­be­cue grill or hot plate to medium-high (if using). Pre­pare beet­root and car­rot.

1. Toss beet­root and car­rot on pre­pared tray with oil and water and sea­son. Bake for about 20 min­utes to start with. Af­ter 20 min­utes, re­move tray from oven, push veg­eta­bles to one side and place wal­nuts on other side. Bake a further 2-3 min­utes, un­til wal­nuts are toasted and veg­eta­bles are ten­der. Set aside to cool for 1-2 min­utes.

2. While veg­eta­bles cook, pre­pare the salad. In a medium bowl, whisk to­gether olive oil, vine­gar, mus­tard, honey and sec­ond mea­sure of yo­ghurt. Cut pear into quar­ters and thinly slice; dice tomato 1cm; finely shred cab­bage. Add all to bowl, along with dress­ing but do not toss. Set aside.

3. Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through hor­i­zon­tally to make two 1.5cm thick steaks.

4. Heat oil in a medium fry-pan on medium-high heat. Rub chicken with chicken spice and sea­son. Cook chicken for 2-3 min­utes each side (de­pend­ing on thick­ness), or un­til cooked through. Al­ter­na­tively, cook on bar­be­cue. Set aside, cov­ered, be­fore slic­ing, re­serv­ing any rest­ing juices.

5. Make wal­nut yo­ghurt. Roughly chop wal­nuts and add to a small bowl, along with yo­ghurt and a pinch of chicken spice (if using). Sea­son.

6. Add roasted veg­eta­bles to salad, toss well to com­bine and sea­son.

To serve, pile pear salad onto plates. Top with cumin-scented chicken and driz­zle over rest­ing juices (if de­sired) and wal­nut yo­ghurt. Sprin­kle over feta. ❚ my­food­bag.co.nz/fresh-start

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