Grilled Chicken with Almond Dressing, Avocado and Vegetable Salad

It is not only Omega 3 which provides good fats. Monounsaturated and Polyunsaturated fats are also good. A moderation of saturated fats is also acceptable from whole milk, coconut oil and grass-fed meat but tran-fats should be avoided at all costs in commercially baked goods, packaged snack foods, margarine and commercially prepared fried foods.
To make sure you are getting enough good fats (Monounsaturated and Polyunsaturated) stock up on avocados, olives, nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews and walnuts), seeds (sunflower, sesame and pumpkin seeds), flaxseed and fatty fish.
Luckily I had a couple of Avocados in my box this week so I set about making up a new salad. I am particularly pleased with the salad dressing which turned out really creamy and fresh, I just used tarragon, which always goes well with chicken and some basil for added zing. I also like chicken cooked in this butterflied method as it cooks in minutes as it is so thin, and stays really juicy and tender. Finally, of course you can add any other vegetables you have to hand and your salad leaves are up to you too. I used a mixture of rocket, watercress and a few sprigs of mint mixed through the green Batavia lettuce in my box this week.

Chicken Salad with Almond Dressing 2

Grilled Chicken with Almond Dressing, Avocado and Vegetable Salad
Dressing
50g almonds, soaked
A few sprigs of what herbs you fancy – coriander, basil, parsley or tarragon, leaves picked
100ml extra virgin olive oil

2 x 150g chicken breasts
Zest of a lemon
Dried oregano
Extra virgin olive oil
Mixed salad leaves and maybe a few sprigs of herbs
1 bulb fennel
1 carrot
1 small courgette
1 ripe avocado
Sea salt and freshly ground black pepper
lemon wedges, to serve

For the dressing drain the almonds, add the olive oil, the herbs, a good pinch of salt and pepper and some water and puree with a hand blender until smooth and creamy. Add more water to get a good consistency and check for seasoning.

Take each chicken breast and cut it through the from one side to the other, stopping just short of the edge. This is difficult to explain so please follow link. Unfold the chicken breast and lay flat. Season with salt and pepper, dried oregano and lemon zest on both sides. Drizzle with olive oil.
Shave the fennel, courgette and carrot with a mandolin. Peel and thinly slice the avocado. Dress the salad and shaved vegetables with a little olive oil and a small pinch of salt. Arrange on plates. Heat a griddle pan of just a large frying pan. Arrange the avocado on the plates with the salad. Grill the chicken on both sides until just cooked. Place on top of the salad. Drizzle with almond dressing and serve with a wedge of lemon.

Chicken Salad with Almond Dressing

Roast Celeriac and Fennel Soup

Finally, for this week I was wondering what to do with the left over fennel and celeriac I had from my slaw. I tried out a Roast Fennel and Celeriac Soup, to which I added lots of freshly chopped rosemary and a drizzle of white truffle oil and it made a very nice lunch.

Roast Celeriac and Fennel Soup

Roast Celeriac and Fennel Soup
Extra virgin olive oil
2 onions, sliced
4 clove garlic, peeled
2 medium celeriac, chopped into even sized chunks
1 medium bulb fennel, cleaned and trimmed and cut into wedges lengthways through the root
A few sprigs of rosemary, very finely chopped
Sea salt and freshly ground black pepper
100mls double cream
White truffle oil

Pre-heat the oven to 180 C. Toss the celeriac and fennel together with plenty of olive oil, salt, pepper and the rosemary and spared out on a roasting tray. Roast in the oven for about 30 minutes or so, checking from time to time, until golden brown. About half way through cooking time, add the whole garlic cloves.

Meanwhile, sweat the onion in a large heavy bottomed saucepan with some olive oil over medium heat. Cook for about 10 minutes until just beginning to caramelise. When the roast vegetables are ready, tip them in with the onions. Cover with water and bring to a boil. Lower the heat to a simmer, and simmer the vegetables for about 10 minutes until very tender. Puree with a hand-blender until smooth. Adjust the seasoning and add the cream. Serve with a drizzle of truffle oil.

Celeriac

Christmas Slaw

I accidentally somehow ended up watching a Nigella Christmas special last night. I think she is an intelligent and beautiful woman but she always comes over as somewhat smug and rather revoltingly, overtly sexy for me to watch for very long. It was long enough however, to catch her version of a Christmas Slaw which I thought might be particularly fitting for all you veg box lovers, to use up some of those winter veg. This is a great dish for boxing day with cold meats and chutney. You can add what you like, but I went for a very pleasant combination of celeriac, fennel, pointed cabbage, red cabbage, carrots and pear, which is very attractively colourful as well. Almost jewelled with its striking combination of purple and orange, so bear this in mind when choosing your veg. The spicy, caramelised pecans add a seasonal note. A mandolin is best for the job of quickly shredding your veg, so if you haven’t got a good one, why not treat yourself to one this Christmas. A food processor will not produce such pretty results although I am sure it will taste just as good.

Christmas slaw 2

Christmas Slaw
2 medium carrots, peeled and coarsely grated
1 medium fennel, trimmed and very thinly sliced
¼ pointed or savoy cabbage, shredded very thin
¼ red cabbage, shredded very thin
¼ a celeriac, peeled and coarsely grated
1 pear, very finely sliced
Dressing
2 tsp dijon mustard
2 tsp maple syrup
3 tbsp olive oil
Juice of one orange
Salt and freshly ground black pepper

For the spiced pecans
120g cashew nuts, roughly chopped (or other toasted nuts)
2 tbsp. maple syrup
1 tsp ground cinnamon
½ tsp chilli flakes

Heat the oven to 160C/320F.

Mix the nuts with the syrup, the cinnamon, the chilli and a good pinch of salt. Line a baking sheet with grease proof paper and tip on the nuts. Spread out and roast for 10-12 minutes, until golden and crunchy. Stir from time to time to ensure even cooking. Remove and set aside to cool.

Put all the vegetables in a large bowl.

For the dressing, whisk together the mustard, maple syrup, olive oil, orange juice, a quarter-teaspoon of salt and an eighth of a teaspoon of pepper. Pour this over the vegetables and mix well. Add the spiced nuts, stir to combine and serve.

Fennel