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.
Grilled Chicken with Almond Dressing, Avocado and Vegetable Salad
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
Extra virgin olive oil
Mixed salad leaves and maybe a few sprigs of herbs
1 bulb fennel
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.