Barbecued chicken with warm green bean salad

BBQ Chicken on Green Bean Salad

Serves 4

  • 2 sprigs fresh rosemary, leaves picked

  • sea salt

  • freshly ground black pepper

  • 2 tablespoons extra virgin olive oil

  • zest and juice of 1 lemon

  • 4 higher-welfare chicken breasts, skin removed

  • 1 teaspoon wholegrain mustard

  • olive oil

  • 24 cherry tomatoes on the vine

  • 400 g green beans, topped with the curly end still on

Preheat the oven to 100ºC/200°F/gas ¼. Pound the rosemary leaves with a pinch of salt in a pestle and mortar or flavour shaker. Mix with the olive oil and half the lemon juice and zest.



Lay the chicken on a chopping board. Slice one of the breasts horizontally, as if you were going to cut it in half. Cut it 80 per cent of the way through, then open it up like a book. Flatten it out with the heel of your hand and repeat with the other three.



Pour the rosemary marinade over the chicken and put to one side to marinate for a few minutes. Make the dressing by mixing the mustard with the rest of the lemon juice and twice as much olive oil. To roast your tomatoes, place on a tray, season and roast for 20 minutes.



Bring a large pan of salted water to the boil and cook the beans for 5 minutes. Drain and toss them in the mustard dressing, then add the roasted tomatoes.



Preheat a griddle pan or barbecue. Grill the chicken breasts for 2½ minutes on each side. Check they're cooked through and serve with the warm beans and tomatoes.



Tip: The longer you leave the chicken in the marinade, the better it'll taste!

Nutritional Information

Barbecued chicken with warm green bean salad

Super-quick, barbecue-style chicken

More Healthy meals recipes >
0 foodies cooked this
The amazing rosemary marinade rocks – leave the chicken soaking for as long as you can
Serves 4
45m (plus marinating time)
Super easy
Method

A delicious feast that's quick and easy to make.

Preheat the oven to 100ºC/200°F/gas ¼. Pound the rosemary leaves with a pinch of salt in a pestle and mortar or flavour shaker. Mix with the olive oil and half the lemon juice and zest.

Lay the chicken on a chopping board. Slice one of the breasts horizontally, as if you were going to cut it in half. Cut it 80 per cent of the way through, then open it up like a book. Flatten it out with the heel of your hand and repeat with the other three.

Pour the rosemary marinade over the chicken and put to one side to marinate for a few minutes. Make the dressing by mixing the mustard with the rest of the lemon juice and twice as much olive oil. To roast your tomatoes, place on a tray, season and roast for 20 minutes.

Bring a large pan of salted water to the boil and cook the beans for 5 minutes. Drain and toss them in the mustard dressing, then add the roasted tomatoes.

Preheat a griddle pan or barbecue. Grill the chicken breasts for 2½ minutes on each side. Check they're cooked through and serve with the warm beans and tomatoes.

Tip: The longer you leave the chicken in the marinade, the better it'll taste!

Nutritional Information Amount per serving:
  • Calories 381 19%
  • Carbs 6.3g 2%
  • Sugar 5.2g 6%
  • Fat 21.7g 31%
  • Saturates 3.4g 17%
  • Protein 37.6g 84%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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