Pan-fried Chicken with Roasted Veg Kale Salad
Today's dish is all about the kale salad really. I personally think massaging or bruising the kale in a dressing of sorts is the best way to eat it. So with that in mind, I simply roasted some butternut cubes, courgettes and green beans. I toss these veggies with the massaged kale and sprinkle with mixed seeds. The dressing is your choice. you can make my favourite tahini dressing or try this simple honey mustard vinaigrette. The chicken fillets are prepared the same way as this lemon chicken with cauliflower two ways recipe. Enjoy!
Ingredients
- 500 g butternut cubes
- 6 courgettes thickly sliced
- 100 g green beans trimmed
- 4- 6 free range chicken breast fillets butterflied or halved down the length to make thinner fillets
- 1 lemon juice and zest
- half a bunch of kale stalks removed or torn into bite size pieces, rinsed well
- 2 Tbs (30 ml) mixed seeds
Dressing:
- 1 garlic clove crushed
- 1 Tbs (15 ml) Dijon mustard
- 1 Tbs (15 ml) honey
- 3 Tbs (45 ml) white wine vinegar
- 3 Tbs (45 ml) extra virgin olive oil
Instructions
- Preheat oven to 200 Degrees Celsius.
- Arrange butternut into a baking tray, drizzle with olive oil and season. Roast for 15 minutes. Turn heat up to 220 Degrees Celsius and add the courgettes and beans. Drizzle with olive oil and season. Roast for a further 20 - 25 minutes.
- Meanwhile, marinate the chicken in a bit of olive oil, the lemon juice and zest. Season.
- Whisk the dressing ingredients together and pour over the kale, massage the dressing into the kale to soften.
- When veggies are almost done roasting, heat a little olive oil in a large pan. Fry the fillets over high heat in batches until golden brown on both sides and cooked through. (About 3- 4 minutes per side depending on the thickness).
- Add the roasted veggies to the kale and sprinkle with seeds.
- Serve golden chicken fillets with the warm roasted vegetable kale salad.
Tried this recipe?Let us know how it was!