Green Salad with Chicken and Rooibos
Ingredients
Chicken
1 tsp (5 ml) sunflower or olive oil
2 chicken breasts on the bone, skin removed
1/3 cup (80 ml) Rooibos
1 bay leaf
Salad
1/2 tbsp (7,5 ml) prepared mild mustard
3 tbsp (45 ml) lemon juice or white grape vinegar
1 tsp (5 ml) sugar or honey
3 tbsp (45 ml) sunflower or olive oil
1/2 tsp (2,5 ml) dried origanum
black pepper to taste
100 g broccoli, cut in florets or thin green beans, halved
1 cup (250 ml) frozen peas, rinsed
1/4 cucumber, halved and sliced
large handful mixed lettuce leaves
Method
1. Chicken: Heat the oil in a large frying pan over a medium heat and fry chicken on both sides until golden brown.
2. Reduce heat, add Rooibos and bay leaf. Cover with a lid. Simmer for 20-25 minutes or until just cooked. Spoon out and allow to cool. (Freeze the pan juices and use as a stock for another meal.) Remove the bones from the chicken and shred the meat.
3. Salad: Mix mustard, lemon juice, sugar, oil and origanum and season with pepper. Pour some of this mixture over the chicken to marinade the cooked meat.
4. Pour boiling water over the broccoli or beans and peas. Allow to stand for 7-10 minutes or until cooked. Drain and repeat if necessary. Rinse well to cool.
5. Toss the cooked veggies and chicken with cucumber and lettuce and serve with the remaining dressing. If you are packing into a lunch box, keep the lettuce and extra salad dressing separate until you are ready to eat. Enjoy with left-over cooked veggies such as butternut, sweet potato or corn or a slice of wholewheat bread.
These recipes have been made available courtesy of Pharma Dynamics and the Heart and Stroke Foundation SA, and forms part of the Cooking from the Heart cookbook resource, which contains more than 100 heart-healthy recipes. The selection above all include homegrown Rooibos which is sure to tantalise everyone’s taste buds.
For more info on the Cooking from the Heart wellness programme, visit:
https://www.facebook.com/CookingFromTheHeartSA/
