Bring the Summer back on your plate. This is a fabulous Mediterranean salad which is so easy to throw together. The addition of anchovies in the dressing increases the omega 3 content of the dish and gives it a delicious salty tang. Make up a batch and take it to work for a healthy lunch. Great for a speedy dinner option too.
Difficulty – Easy.
Time – Marinate for 1 hour, Cooking time 6-7 minutes
Serves – 4
What’s good about it?
A fabulous high protein, low carb dish. Chicken, like turkey, is high in an amino acid called tryptophan which can boost levels of serotonin our feel good neurotransmitter. To optimise absorption of tryptophan it is best to combine with a little carbohydrate to improve uptake. Chicken is also a good source of B vitamins making it ideal for supporting energy and lowering levels of the amino acid homocysteine. High levels of homocysteine can increase your risk of heart disease and dementia.
- Combine the marinade ingredients and marinate the chicken for 1 hour.
- Place all the vinaigrette ingredients in a jar and shake well.
- Preheat a frying pan and pan fry the chicken for 6–7 minutes on each side until cooked through. Rest for 5 minutes, then slice or chop into chunks.
- Combine all the salad ingredients together. Add the feta if using and the chicken. Toss with a little of the dressing to serve.
Nutrition per serving (with cheese) 392kcal, Fat 27.7g, Carbohydrates 5.1g, Protein 28.5g
Did you Know?
You can increase your intake of omega 3 fats simply by using flaxseed, hemp or walnut oil in salad dressings. These plant sources of omega 3 are vulnerable to damage by heat so do not use them in cooking. Try them in smoothies, sauces and dips to naturally increase your intake.
Juice and zest of 2 lemons
1 tbsp olive oil
2 tsp chopped fresh oregano (or used 1tsp dried)
Sea salt and black pepper
350g skinless and boneless chicken breasts
2tbsp red wine vinegar
2tbsp balsamic vinegar
1 garlic clove crushed (omit if low FODMAP)
10 capers finely chopped
1/2 tsp Dijon mustard
100ml extra virgin olive oil or body balance oil
250g cherry tomatoes, halved
1 red onion, sliced (omit if low FODMAP)
½ cucumber chopped
150g roasted herb and lemon scented olives or pitted olives
1 romaine lettuce shredded
100g feta cheese crumbled, optional (use lactose free cheese for low FODMAP)
30g toasted seeds