Friday, 13 May 2016

Citrus blackened Cajun chicken breast fillet with a green bean and garlic salad and roasted celeriac


Healthy food doesn't all have to be prepared from scratch.  I have found a number of ready-prepared dishes that regularly feature on the menu.  Today is a Tesco Healthy Living Citrus blackened Cajun chicken breast fillet - only 25 minutes to cook (remove lid from foil dish, pop into pre-heated oven for 25 minutes...)  It's pretty decent quality chicken, and only 171 calories.

Now before anyone gets too concerned that I am eating food outside of it's best before date... the other great thing about these little beauties is that they can be frozen!

I've enjoyed this chicken with salad and other vegetables, but today I prepared a fine green bean and garlic salad (55 calories per serving) , and roasted celeriac (60 calories).  This provided a great tasting and filling meal for just 286 calories.

Here's the recipe for the green bean salad.

Green bean and garlic salad = 55 calories per serving
Recipe makes 2 servings

Ingredients:
270g fine green beans
1 clove of garlic
1 x roasted red pepper in brine (comes in a jar)
50g of finely diced red onion
1 tbsp red wine vinegar
Salt and freshly ground pepper

Method

Trim ends from beans and cut into 3cm pieces. Peel and finely dice red onion and garlic clove. Drain red pepper from brine and chop into fine pieces.

Cook green beans in a pot of boiling salted water until crisp tender, about 5 to 6 minutes.

Remove to a bowl filled with ice water to stop the cooking. Drain and dry with paper towels then place in a serving bowl.


Toss with remaining ingredients. Season, to taste, with salt and pepper. Let sit at room temperature, at least 30 minutes.

Roasted celeriac = 79 calories per serving
Recipe makes 4 servings

Ingredients:

750g celeriac
Virgin Coconut one calorie spray oil

Method

Peel the celeriac and cut into 1.5cm cubes. Spread over a baking tray. Spray with the spray oil.

Cook for 35 - 45 minutes in a pre-heated oven (200 degrees), stirring half way through so that the cubes are evenly browned.

Great with fish and can be used to replace potatoes!