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Pan-fried Butterflied Chicken with Quinoa, Pickled Carrot & Honey Harissa Dressing
Tender British free-range chicken, coated in paprika and sizzled' till golden, is the star of the show here. Pair it with fluffy quinoa, infused with tangy orange, harissa and sticky honey. Toss with crunchy red peppers and pickled carrots for vibrance.
High protein
1/3 daily fibre
6 plants
Low sat fat
Serving size
Ingredients
- 2 tbsp Moroccan seasoning (Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
- 1 tsp black sesame seeds (Sesame)
- 40g rocket
- 1 handful of fresh flat-leaf parsley
- 1 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 25g honey
- 1 orange
- 80g quinoa (Quinoa 100%)
- 2 British Free Range chicken breasts
- 1 pepper
- 1 carrot
- 2 tbsp red wine vinegar (use half) (red wine vinegar (100%))
Nutritional Information
Calories: 642
Protein: 51g
Carbs: 55g
Fat: 26g
Ingredients
- 2 tbsp Moroccan seasoning (use half) (Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
- 1 tsp black sesame seeds (use half) (Sesame)
- 25g honey (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 1 pepper (use half)
- 1 carrot (use half)
- 1 British Free Range chicken breast
- 1 orange (use half)
- 1 tbsp harissa paste (use half) (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 80g quinoa (use half) (Quinoa 100%)
- 40g rocket (use half)
- 2 tbsp red wine vinegar (use a quarter) (red wine vinegar (100%))
Nutritional Information
Calories: 664
Protein: 51g
Carbs: 55g
Fat: 28g
Pan-fried Butterflied Chicken with Quinoa, Pickled Carrot & Honey Harissa Dressing
Tender British free-range chicken, coated in paprika and sizzled' till golden, is the star of the show here. Pair it with fluffy quinoa, infused with tangy orange, harissa and sticky honey. Toss with crunchy red peppers and pickled carrots for vibrance.
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Cooking Instructions
Before you start
- Pull out a large frying pan, a medium saucepan, a large bowl, a small bowl, a sieve & a peeler
Get started
- Peel the carrot into ribbons, then add to the large bowl, along with the half pack of vinegar and a pinch of salt. Set aside to pickle
- Thinly slice the pepper
- Heat the large frying pan with 1 tsp oil on medium-high heat. Once hot, add the pepper and cook for 4-5 mins. Season with salt and pepper. Remove from the pan and set aside
Fry the chicken
- To butterfly the chicken, carefully slice through one side of each breast from the thickest part to the thinnest, careful not to cut right through to the end. Open out the chicken breasts to resemble a butterfly. Rub with the Moroccan spice blend, 2 tsp oil and a pinch of salt and pepper
- Reheat the frying pan on medium-high heat. Once hot, lay the chicken flat into the pan. Cook for 6 mins on one side, then flip and cook for a further 8 mins, until cooked through. Remove and leave to rest. Cover to keep warm
Cook the quinoa & make the dressing
- Meanwhile. bring the medium saucepan filled with salted hot water to a boil. Once boiling, add the quinoa and boil for 13-14 mins, until cooked, then drain
- In the small bowl, combine the juice from half the orange with the honey, harissa and 1 tbsp olive oil. Season with salt and pepper
Finish the prep & bring it all together
- Peel the remaining orange (including the pith) and dice into 2cm chunks. Roughly chop the parsley (reserving a few leaves for garnish)
- When everything's ready, add the pepper, quinoa, orange chunks, chopped parsley and rocket to the pickled carrot bowl. Pour in three-quarters of the dressing and toss to combine. Season to taste
Toss & plate up
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear
- Thinly slice the chicken against the grain
- Share the salad between bowls, topped with the chicken. Drizzle over the remaining dressing. Scatter with the sesame seeds and reserved parsley to finish
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