Paillard of chicken with lemon & herbs

A plate of food on a table 5:2 Diet Recipes

Preparation and cooking time

  • Prep:15 mins
  • Cook:5 mins
  • plus 2 hrs marinating
  • Easy
  • Serves 6

Pounding meat until thin and flat is a great technique for barbecued chicken breast, as it ensures it won’t dry out. Try this version with lemon and herbs.

Nutrient Unit
kcal 240
fat 12g
saturates 3g
carbs 1g
sugars 1g
fibre 0g
protein 32g
salt 0.3g
Related:
Spanish stuffed marrow

Ingredients

  • 6 skinless chicken breasts
  • 2 tbsp olive oil
  • 1⁄2 tbsp balsamic vinegar
  • 140g bag rocket
  • 25g parmesan
  • lemon wedges

For the marinade

  • 2 garlic cloves
  • 3 rosemary sprigs, leaves finely chopped
  • 6 sage leaves, finely shredded
  • zest 1 lemon and juice of ½
  • 3 tbsp olive oil

Method

  • STEP 1

Place each chicken breast between 2 sheets of cling film or baking parchment. Use a meat mallet or rolling pin to bash each piece of chicken – flatten out to an even layer about 0.5cm thick. Transfer to a dish.

  • STEP 2
Related:
Baked eggs with spinach & tomato

To make the marinade, crush the garlic with a good pinch of salt using a pestle and mortar. Add the rosemary and sage, and give everything a good pounding. Stir through the lemon zest and juice, olive oil and some ground black pepper. Pour the marinade over the chicken, ensuring that it’s well coated. Cover and chill for at least 2 hrs.

  • STEP 3
Related:
Creamy pumpkin & lentil soup

Heat the barbecue. Once the flames have died down, spread the coals out to an even layer. Cook the chicken for 1-2 mins each side. Transfer to a board and leave to rest for a few mins.

  • STEP 4

Meanwhile, pour the oil and balsamic vinegar into a large bowl. Add the rocket and some seasoning. Toss together, then shave over the Parmesan. Serve the salad with the chicken, with lemon wedges to squeeze over.

Related:
Broccoli and kale green soup
Rate article
( No ratings yet )
×