Sunday, 10 July 2011

Healthy Fried Chicken & Warm Green Bean Salad

After that cake I'm on a bit of a health kick. Which is dull, frankly. And sometimes, the only thing I want in the whole world is a plate of fried chicken. Well, screw it, I decided. I want to have my chicken and eat it too. This quick method is a healthy(er) version that dials down the calories but not the flavour. It feels naughty but really isn't very. And the salad is fresh and flavourful, with warm tomatoes that burst in your mouth. An almost carb-free meal that satisfies even the greediest (me) dieter. 


But first let's take a moment to appreciate some of my favorite ingredients, nicely lined up on my board. Ahh. Lovely. 

Healthy Fried Chicken with Warm Green Bean Salad.

For 2 reluctant dieters:

2 lean skinless chicken breasts, sliced into strips
1-2 tbsp self raising flour
1/2 tsp paprika
1/4 tsp cayenne pepper (if you want a bit of a kick)
Good pinch of salt
Good pinch of pepper
Olive oil
Package of green beans, ends trimmed
Two handfuls of cherry tomatoes
Handful of black olives, chopped
Handful basil leaves

Dressing: 3 tbsp olive oil, 1 tbsp white wine vinegar, 1 tsp your favourite mustard, 1 clove of minced garlic, good pinch of salt and pepper - in a jar and shake well.

Put the chicken strips into a bowl with flour, paprika, cayenne, salt and pepper. Toss to coat each piece fully. Heat 2 tbsp olive oil in a large frying pan. Use tongs to carefully lower each piece of chicken into the pan. Cook on medium high heat, turning the pieces over carefully (it can spatter) until golden brown. Place strips on a kitchen towel to remove excess oil.

Meanwhile, heat an inch of water in another wide pan or wok. Throw in the beans and cook for three minutes or until sightly tender but still crunchy. Drain the water and put the beans back into the pan with 1 tbsp olive oil. Add the tomatoes, olives, basil and a good pinch of salt and pepper. Toss over a high heat for 1-2 minutes - just enough to begin to heat the tomatoes (they should still be whole, not mush.)

Serve with just a drizzle of dressing and chicken strips piled on top.


1 comment:

  1. I'm always looking for chicken recipes where in there are vegetables mixed with it, because I find it very healthy. I am the biggest chicken lover! This looks like an amazing addition to my list of favorites. This would be a perfect treat!