Monday, 23 March 2015

Blackened Chicken with Mandarin and Feta Salad



This recipe comes from a few that I have compiled over the years.  The blackened chicken is from a restaurant where I lunched a lot in America I had never had it before, and wasn't really sure what to expect and will hold my hands up and say I saw it and thought.. Erm you have burnt my chicken but upon tasting it and realising that the char is full of flavour which makes the chicken so juicy inside.
The rest is just a collection of stuff that I think goes very well with it. Originally the salad I first tried, had watermelon in it was fab but I'm not going to stand there and chop up a watermelon each time I want this salad.  So I substituted with some mandarins which I had in another salad somewhere else and there you go it all came together!
All the different flavours, sweet, salty, spicy it's a taste revelation!

Preparation Time: 5 Minutes
Cooking time: 15 Minutes
Serves 2

You will need:
For the Blackened Chicken:
2 Chicken Breasts around 165g each
1Tsp Cumin
1Tsp Smoked Paprika
1/2 Tsp Cayenne Pepper (can add less if you don't like much spice)
1 Tsp Oregano
1 TSP Granulated Onion
Frylight/Calorie Controlled Oil Spray

For the Salad:
Bag of pre-washed crispy salad
Small tin of Mandarin Oranges
60g Low Fat Greek Salad Cheese (I use Waitrose LOVELife version)

For the Dressing:
4 Tbsp Balsamic Vinegar
1 Tbsp Fat Free Greek Yoghurt (I use Total Greek 0% Yoghurt)

Method:

For the Chicken:
Mix all the spices in a bowl or container you can make a tub of these and keep in the spice cabinet for further dishes like I do.
Heat a non stick frying pan and spray with some oil
Pound the chicken to be a little flatter so that it cooks evenly and coat sprinkle a quarter of the spices on one side using the flat side of a spoon push the spices into the chicken so that they stay on when you place it in the pan.
When the pan is hot you want it pretty hot here, but not smoking otherwise the smoke alarms will go off! Add the chicken spice side down
Spray the side of chicken with no spices with a little bit of oil, and repeat the steps cover with spices and make sure they are patted down turn over to this side after about 3-4 minutes and cook again on this side for 3-4 minutes
Continue cooking until the spices have blackened but not burnt and the chicken is cooked through having it thin helps here.
Let the chicken rest for a couple of minutes, and slice
Drain the mandarins, and add them to a plate with the salad, onions and Greek salad cheese
Top with the chicken
To make the dressing, pour the balsamic vinegar into  jar or bowl add the Greek Yoghurt and stir well.  You can jazz this up by adding herbs of your choice.  If you find it a bit tart add a 1/4 tsp splenda or sweetener.

Weight Watchers Pro Point Value: 5PP Per Portion Filling & Healthy Value: 1PP Per Portion


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