The protein cooking time listed in this recipe has been updated.
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Zesty Chicken with Tarragon, Cannellini Bean & Tomato Salad
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Prep in 10
High protein
1/3 daily fibre
4 of 5 a day
New
Low sat fat
Serving size
Ingredients
- 20g rocket
- 30g maple and mustard dressing (Mustard) (cold pressed rapeseed oil, cider vinegar, maple syrup, water, dijon mustard, wholegrain mustard, salt, ground black pepper, xanthan gum.)
- 230g cannellini beans (cannellini beans, water, salt)
- 1 handful of fresh tarragon
- 110g baby tomatoes
- 160g green beans
- 2 British Free Range chicken breasts
- 1 shallot
- 1 unwaxed lemon
Nutritional Information
Calories: 480
Protein: 52g
Carbs: 27g
Fat: 17g
Ingredients
- 20g rocket (use half)
- 1 shallot (use half)
- 160g green beans (use half)
- 110g baby tomatoes (use half)
- 30g maple and mustard dressing (use half) (Mustard) (cold pressed rapeseed oil, cider vinegar, maple syrup, water, dijon mustard, wholegrain mustard, salt, ground black pepper, xanthan gum.)
- 1 handful of fresh tarragon (use half)
- 1 unwaxed lemon (use half)
- 230g cannellini beans (use half) (cannellini beans, water, salt)
- 1 British Free Range chicken breast
Nutritional Information
Calories: 480
Protein: 52g
Carbs: 27g
Fat: 17g
Zesty Chicken with Tarragon, Cannellini Bean & Tomato Salad
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Pull out a medium frying pan, a large bowl, a sieve & a grater
Get started
- Zest half the lemon, then halve. Peel the shallot, keeping it whole, then thinly slice into rings
- Add the shallot to the large bowl with the juice of half the lemon and a pinch of salt, then set aside
- Heat the medium frying pan with 1 tsp oil on medium-high heat. Once hot, add the chicken and cook for 4 mins per side. Season with salt and pepper
- Transfer the chicken to the lined baking tray, sprinkle with the lemon zest and bake for 4 mins
Roast the green beans
- Trim the green beans
- After 4 mins, add the green beans to the other side of the baking tray, drizzle with 1 tsp oil, a pinch of salt and pepper. Return to the oven and bake for a further 10 mins, until the chicken is cooked through and the beans are soft
Finish the prep & build the salad
- Halve the tomatoes (quarter any large ones). Pick the tarragon from the stalks and roughly chop. Drain and rinse the cannellini beans
- When ready, allow the green beans to cool for a few mins, then add to the large bowl along with the tomatoes, cannellini beans, three-quarters of the tarragon, the maple mustard dressing and 1 tsp olive oil. Toss to combine. Season with salt and pepper
Final steps & 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
- Toss the rocket through the salad, then share between plates. Top with the chicken and scatter with the remaining tarragon. Serve with the remaining lemon, cut into wedges
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