Chicken and buckwheat salad with raw and roasted vegies
Ingredients
- 220g skinless chicken breast
- 1 large red capsicum, deseeded, cut in chunks
- 200g green beans or asparagus
- ½ cup buckwheat groats, rinsed
- 4 radishes, thinly sliced
- 2 cups salad greens
- 1 tablespoon capers, drained
- 2 tablespoons black olives, roughly chopped
- 2 teaspoons pickled chillies, chopped (optional)
- baby basil to garnish (optional)
- Dressing
- 3 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon olive oil
- pepper to taste
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Instructions
1 Preheat oven to 200C. Line a baking tray with paper. Arrange chicken breast (cut in half if very large) on tray, alongside capsicum and beans or asparagus. Roast for 15 minutes, then check chicken is cooked through — cook a little longer if needed. (You can do this ahead of time and use these ingredients cold).
2 While chicken cooks, in a medium pot place buckwheat and cover with water. Bring to a simmer and cook for 5-7 minutes until tender. Drain and cool.
3 In a large bowl, combine dressing ingredients and whisk together. Add salad greens and radishes and toss well to coat leaves. Add radishes, buckwheat, capers, olives and chillies and mix to combine, then divide between plates.
4 Slice or shred chicken. Divide between 2 plates along with roasted vegetables. Garnish with freshly ground black pepper and baby basil, if using.
Nutrition Info (per serve)
-
Calories 459cal
-
Kilojoules 1919kJ
-
Protein 36.9g
-
Total fat 14.8g
-
–Saturated fat 2.5g
-
Carbohydrates 38.1g
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–Sugars 11.6g
-
Dietary fibre 10.4g
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Sodium 363mg
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Calcium 110mg
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Iron 4.2mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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