Chicken with Garlic and Lime on a bed of Spinach
Created by: Richard Cowie, Head Chef, Dartmouth House
This healthy dish offers a balanced choice. The chicken marinated with garlic and lime gives you important protein and a zingy taste, but it is the spinach that takes the healthy prize.
Famously Pop-Eye’s favourite food spinach is an excellent source of beta-carotene, a powerful disease-fighting antioxidant that's been shown, among other things, to reduce the risk of developing cataracts. It fights heart disease and cancer as well. What’s not to love!
5 Portions
Tip: Trim and marinate the chicken the day before for a fuller flavour
INGREDIENTS:
• 5 each Chicken Breast
• 35 ml oil
• 25 gm fresh garlic
• 40 ml Soy sauce
• 2 Limes
• 450 gm sweet potatoes
• 15 gm clear honey
• 1 gm cooking salt
• 1 gm dried thyme
• 175 gm prepared carrots
• 150 gm red onions
• 175 gm parsnips
• 100 gm Baby spinach
• 3 gm cracked black pepper
METHOD:
1. For the marinade: Peel, crush and chop the garlic and mix with half the oil, soy sauce and salt. Zest and juice the limes. Add the zest with the lime juice and the honey and mix with the soy sauce mix.
2. Clean the bone on the chicken then place the skinless chicken in the marinade and leave in the fridge for at least 2 hours.
3. For the roasted vegetables: Peel and remove the root from the red onion and cut into wedges. Cut the carrots into quarters and in half again. Peel and cut the parsnips into quarters. Place all vegetables into separate oven trays. Season with black pepper. Place into a pre-heated oven 170ºC and cook the carrots and parsnips for approx 20 minutes. Cook the onions for 10 minutes or until all the vegetables are cooked through. Once all cooked combine together.
4. Peel and dice the sweet potato into 2cm dice and put in a roasting tray with a little bit of the marinade and all the dried thyme. Roast in the oven for approx 20 minutes or until golden brown
5. Pre-heat the grill and cook the chicken under a medium heat for approx 25 minutes, turning frequently and basting with the marinade. Please ensure that core temperature has been reached (75°C)
6. Sauté the spinach in the remaining oil in a pan for 2 minutes
7. Serve the chicken on the sweet potato with the marinade, baby spinach and roasted vegetables.
Attached document:
Healthy Recipe # 1 - Chicken with Garlic and Lime on a bed of Spinach