When the weather is as glorious as it has been this summer, it is nice to eat something that feels fresh and light. Those of you who read last Month’s recipe already knows why we are so passionate for the summer season’s peas and asparagus. This recipe’s chicken also provide’s the endurance athlete with a great range of nutritional benefits and as we are poaching it, none of the nutrients are lost through the cooking process. The high levels of B-Vitamins within chicken are particularly helpful as they are not only essential for energy production but also for red blood cell formation and immune function. So, tuck in!
Prep 15 mins Cooking time 30 mins.
Serves 2-3 people
Ingredients: (please use organic where possible)
1 tbsp olive oil
2 chicken breasts
Flavouring for the poaching liquid: for example, 2 bay leaves, 1 sprig rosemary or thyme, 2 slices of lemon, 8 whole pepper corns (you can use whatever you have available in the fridge/cupboard)
200 gram asparagus, cut into 3cm pieces
400 gram podded peas,
1 large courgette, quartered lengthwise and cut into 1cm pieces
2 handfuls Lambs lettuce
2 tbsp yoghurt
2tbsp crème fraiche
1 tbsp Dijon mustard
1 lemon, Juice from ½ lemon for dressing and two slices for the poaching liquid
Sea salt and pepper
1. Preheat the oven to 180C/Gas mark 4.
2. Poach the chicken. Place the lemon and herbs in the bottom of a medium sized pan. Then place the chicken breast on top and add water until the chicken is covered. Put the lid on and bring the liquid to a boil, reduce the heat and let it simmer on a low temperature for 8-10 mins, until the chicken is cooked. Set aside to cool slightly before shredding with two forks.
3. Mix the courgette pieces with the olive oil and season with salt and pepper. Roast for 15min, until cooked but with some bite to them.
4. Boil a large pan of water. Add the asparagus and cook for 4-5 minutes (depending on thickness). Remove with a slotted spoon and set aside to drain. Add the peas in their pod to the same water and cook for 3 minutes. Rinse under cool water and pod the peas once safe to handle.
5. To make the dressing combine the yoghurt, crème fraiche, mustard and lemon juice in a bowl. Seasonand mix well.
6. To serve add the lettuce, chicken, and vegetables in a large salad bowl. Add 3 tablespoons of the dressing and mix well.