Carb-Wise: Speedy Spring Chicken Meets Spring Pea Salad
with Zesty Feta-Mint Vinaigrette
Cooking time
15 minutes
Servings
2/4
Calories
550 /serving
Spring outside, spring inside. This refreshing meal-size salad is styled to suit the season, with an ideal veg to meat ratio (and carbs don’t even factor in). Get things off to a brisk start with a lemony vinaigrette that’s pumped full of zest, mint leaves and briny feta cheese. It pops over a mélange of string peas, green peas and soft baby greens. Save a little extra to drizzle over seared chicken breasts.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 100g String peas (sugar snap peas or snow peas)
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Bunch of mint
- 1 Lemon
- 150g Green peas
- 30g Feta
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard
You will need:
Salt & pepper (S&P)
Oil
Zester
Large pan
Total Fat
32 g
Saturated Fat
6 g
Sodium
710 mg
Total Carb
20 g
Sugars
7 g
Protein
49 g
Fibre
7 g
Preparation
Cook the chicken
Pat the chicken dry with paper towel; season with ½ the spices and S&P. In a large pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
Mise en place
Meanwhile, zest and juice the lemon. Cut the string peas crosswise into thirds. Pick the mint leaves off the stems; finely chop the leaves. Roughly chop the cheese (or crumble if desired).
Make the feta-mint vinaigrette
In a medium bowl, combine the lemon zest and juice, mint, cheese, 3 tbsp oil (double for 4 portions), the remaining spices and S&P.
Make the salad
In a large bowl, combine the baby greens, peas and string peas. Add ⅔ of the vinaigrette; toss well.
Plate your dish
Divide the salad between your bowls. Top with the chicken. Spoon the remaining vinaigrette over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
