26
A month of MEALS
TUESDAY CHICKEN AND BROCCOLI SALAD Serves 4
– WEEK 3 –
Did you know?
The only difference between green olives and black olives is ripeness. Unripe olives are green, whereas fully ripe olives are black.
2 tbsp olive oil 4 chicken breasts 2 broccoli heads, cut into florets Salt and black pepper 1 onion, finely sliced 2 red chillies, deseeded and sliced 2 garlic cloves, crushed 4 tbsp soy sauce 10 black olives 1 Heat half of the oil in a frying pan over a medium-high heat. 2 Add the chicken and cook for 5-6 minutes per side until cooked through. Transfer to a plate lined with kitchen paper. 3 Place the broccoli in a large saucepan of water over a high heat and bring to the boil. Once it begins to boil, drain and rinse with cold water to stop the cooking process. Place in a bowl, season with salt and pepper and set aside. 4 Heat the remaining oil in the same frying pan over a low-medium heat and cook the
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onion for two minutes. 5 Add the chillies and garlic, then cook for a further three minutes until softened. 6 Pour in the soy sauce and cook for one minute until warmed through. 7 Pour the soy sauce mixture into the bowl with the broccoli. 8 Cut the chicken breasts into slices and add to the bowl
with the broccoli mixture, along with the olives. Toss everything together and serve immediately.
Per Serving 285kcals, 2g fat (2g saturated), 12.5g carbs, 3.4g sugars, 33.7g protein, 3.9g fibre, 1.1g sodium
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31/05/2013 14:46
