Credit: alanagkelley Flickr
Balance all those holiday treats with a savory herb salad!
Chicken is a great source of low fat, complete protein. Protein gives broad nutrient support helping the body to strengthen cardiac and skeletal muscle and supporting cellular regeneration.
Herbs found in this salad, including basil, cilantro, and mint, deliver a refreshing kick of flavor while also containing many health benefits.
Fresh herbs contain essential oils, vitamins, and minerals that are known to have disease preventing flavonoids.
Basil contains 175% of the daily requirement of vitamin A! Vitamin A assists with vision, but has been found to protect the body against lung and oral cavity cancers.
Cilantro helps reduce low-density lipoprotein (LDL) levels in the blood, and is a good source of potassium which regulates a healthy heart rate and blood pressure.
Build a stronger body and fight off disease in every delicious bite!
Serves 6
Vegan, Dairy Free, Gluten Free
Ingredients
1 orange
2 tsp honey
1 tsp saffron threads
1 tbsp white wine vinegar
About ½ c water
2 lbs skinless chicken breast
4 tbsp olive oil
2 small fennel bulbs, thinly sliced (or 2 large handfuls of arugula leaves)
1 tbsp fresh cilantro leaves
1 tbsp fresh basil leaves, torn
1 tbsp fresh mint leaves, torn
2 tbsp lemon juice
1 red chilli, thinly sliced
1 garlic clove, crushed
Salt and black pepper
Preparation
1. Preheat the oven to 375°F. Trim and discard ⅛ inch off the top and tail of the orange and cut it into 12 wedges, keeping the skin on. Remove any seeds.
2. Place the wedges in a small saucepan with the honey, saffron, vinegar and just enough water to cover the orange wedges. Bring to the boil and simmer gently for about an hour.
3. At the end you should be left with soft orange and about 3 tablespoons of thick syrup; add water during the cooking if the liquid gets very low.
4. Use a food processor to blend the orange and syrup into a smooth, runny paste; again, add a little water if needed.
5. Mix the chicken breast with half the olive oil and plenty of salt and pepper, and place on a very hot, ridged griddle pan.
6. Sear for about 1-2 minutes on each side. Transfer to a roasting pan and place in the oven for 15–20 minutes, or until just cooked.
7. Once the chicken is cool enough to handle, but still warm, tear it with your hands into rough and quite large pieces.
8. Place in a large mixing bowl, pour over half the orange paste and stir well. (The other half you can keep in the fridge for a few days and would make a good addition for herb salsa to serve with oily fish such as mackerel or salmon.)
9. Add the remaining ingredients to the salad, including the rest of the olive oil, and toss gently. Taste, add salt and pepper. If needed, add more olive oil and lemon juice.
Optional: Top with toasted almonds for added crunch.
Eat up to good health!
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