Healthy Recipe: Seared chicken with mint yogurt dressing
Looking for something to make that’s light, tasty and most importantly healthy? Then check out this seared chicken with mint yogurt dressing recipe.
Although the weather has been pretty dismal lately, it’s still stayed fairly warm and on a warm day there’s nothing worse than eating a big heavy meal. So here’s a nice light and healthy dish that will keep you full and satisfied throughout the day. It might look a little tricky, but believe us, it will be worth the effort.
Seared chicken with mint yogurt dressing
9 ProPoints values per serving (18 ProPoints per recipe)
Takes 5 minutes to prepare and 20 minutes to cook
What you’ll need:
75g dried whole-wheat couscous
½ a kettle of boiling water
½ teaspoon vegetable stock powder or ½ stock cube
300g skinless boneless chicken breast, cut into 1cm wide strips
2 teaspoons dried thyme
2 teaspoons ground coriander
Calorie controlled cooking spray
50g frozen peas
50g sugar snap peas, sliced diagonally
½ red pepper, de-seeded and cut into thin strips
1 large spring onion, sliced diagonally
Salt and freshly ground black pepper
For the mint yogurt dressing:
A small handful of fresh mint leaves
75g 0% fat Greek yogurt
Juice of ½ a lime
½ teaspoon cumin seeds
What to do:
1. Put your whole-wheat couscous in a bowl and pour enough boiling water over it so that it’s covered. Stir in the stock powder and cover that with a plate. Leave for about 5 minutes, or until the stock cube has been absorbed and the grains are tender. Using a fork, fluff up the couscous and set aside for the moment.
2. Meanwhile, to make the mint dressing you should finely chop the mint and combine it with the other dressing ingredients – except the cumin seeds, for now. Transfer your yogurt dressing to a bowl and then scatter the cumin seeds over the top.
3. Prepare your chicken by sprinkling it with the thyme and coriander. Season with salt and pepper and then turn them until evenly coated. Heat a griddle pan or non-stick frying pan over a high heat, but make sure to spray the chicken with the cooking spray. Cook over a medium-high heat for 6 minutes, turning once, until cooked through and golden.
4. Once your chicken is cooking you can bring a saucepan of water to the boil, add the peas, sugar snap peas, pepper and spring onion and boil for 3 minutes, or until the veg is tender. It’s best not to over cook them though, as you’ll lose the flavour and all the goodness in them. Drain the veg and refresh them under cold running water - veg needs to be refreshed too you know.
5. To serve, divide the couscous between two bowls then top with the peas, sugar snap peas, red pepper, spring onion and then the chicken. Spoon the dressing over the chicken and serve to whoever is lucky enough to eat your fine work.