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

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • 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

Close

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

Show/hide comments

comments powered by Disqus