Poached Chicken with Apple & Walnut Warm Salad
Poaching chicken breasts removes most of the fat content and makes them soft and velvety in texture. Serves 4
- 4 skinless chicken breast fillets
- 200gm trimmed fine green beans
- 500gm cooked weight of Puy lentils
- 1 eating apple, cored and sliced. A Jazz or red skinned variety gives colour
- 25g walnut pieces
- 2 plum tomatoes, seeded and diced
- 1 echalion onion, finely diced
- 20gm bunch of dill, leaves only, roughly chopped
- 1tbsp capers, drained
- 2tbsp virgin olive oil
- 1tsp wholegrain mustard
- 3tbsp cider vinegar, or white wine vinegar
- Bring a medium pan of water to the boil. Add the chicken breasts, bring back to the boil for 5 minutes then remove from heat. Cover with lid and set aside for 20 minutes until cooked throughout, the juices run clear and there is no pink meat.
- In a small bowl, whisk together the dressing ingredients. Season.
- Blanch the beans for 1 minute in boiling water. Drain, rinse in cold water to prevent further cooking and dry on kitchen towel.
- Place the cooked lentils in a large bowl with the beans, apple and walnuts. Toss with half the dressing.
- Remove the chicken from the poaching liquid and slice thickly. Place on top of the lentils and drizzle with the rest of the dressing.
Lentil and walnut benefits have been covered in other recipes so I will just mention about apples and green beans here.
Apples are extremely rich in important antioxidants, flavonoids, and dietary fibre. Quercetin, one of the antioxidants can reduce cellular death caused by oxidation and inflammation of the neurons and may have a role in reducing the risk of disorders like Alzheimer’s disease. Studies have shown they might lower the risk of diabetes and lower cholesterol. They can positively affect the good gut bacteria and have a role in reducing obesity. They also contain vitamin C, B-complex vitamins, calcium and potassium. Apples score very low on the Glycemic index making them the perfect choice for a healthy weight loss programme and enjoy all the benefits and reduce hunger pangs.
Green beans are a nice and crunchy, low calorie food and provide a good source of vitamin A and C, dietary fibre, folate, vitamin K and silicon (needed for healthy bones, skin and hair).