Calorie Restricted

Grilled Chicken Breast with Mange Tout and vegetables with Orange Juice Dressing (292 Calories)

Ingredients:

-         200 grammes skinless chicken breast.                                                              211.6 Calories

-         100 grammes Mange Tout                                                                                     26 calories

-         60 grammes red onion, about half of a medium size onion                            22 calories            

-         60 grammes red capsicum, about half of a medium size capsicum             17 calories

-         60 grammes of cucumber, about 10 thin slices                                                 9 calories

-         1 tablespoon orange juice                                                                                      7 calories

-         Ground pepper

-         Flaky sea salt for seasoning

-         Course sea salt for blanching the mange tout

-         Pot of boiling water

-         Small amount of cooking oil

Method:

1.      Trim off all remaining fat on the breast, rinse and dry with paper towels. Season with salt and pepper.

2.      Cut half of the onion into rings, the red capsicum into strips and cucumber into thins slices. Trim both ends of the mange tout . Rinse all vegetables and drain well. Squeeze out a tablespoon of orange juice from half of an orange. Set them aside.

3.      Heat up a non-stick skillet with grill lines on the stove and at the same time boil a big pot of water.

4.      Brush some cooking oil on the skillet, when the skillet is very hot put in the chicken breast, serving side down, also put in the red onion bedside the breast and grill at the same time. Grill the breast for 3 minutes. turn it 90 degrees and grill for another 3 minutes on the same side to achieve the nice “char pattern”. Turn the onion rings occasionally to grill them to a bit char but not burnt. Take the onion out from the skillet when they are cooked and set aside.

5.      Meanwhile, when the pot of water starts to boil, add some course sea salt and put in the mange tout. Blanch them and when they start changing to bright green colour, take them out by a slotted spoon, drain and set aside.

6.      After grilling the chicken breast with the serving side up for a total of 6 minutes,  turn down the heat slightly and grill the other side for another 6 minutes. If there are sides /surfaces that are not seared/cooked properly, press them onto the skillet to assist cooking.

7.      Use a sharp skewer or knife to pierce into the thickest part of the breast, if clear juice comes out, the breast is done.

8.      When the breast is done, take the chicken breast out of the skillet and let it rest for a few minutes.  Before you turn down the heat of the skillet, put in red capsicum and cucumber rings and stir round the skillet for1 to 2 minute to warm/wilt the vegetables.

9.      Put the red onion, mange tout, red capsicum and cucumber onto serving plate and put the chicken breast on top. Pour the tablespoon of orange juice on top before serving.

Hint:

-         The amount of cooking oil brush onto the skillet should be as little as possible so as not to add too much calorie to the dish.

-         This is a warm dish for winter.

-         Depends on the thickness of the chicken breast, you may need to add or reduce the cooking time. Checking with a skewer for doneness is recommended.