When sweet met savoury: an unexpected match!
A great way to reduce the amount of added salt and fat in your diet is to combine opposing flavours and textures. The interesting fusion of sweet with savoury or sour will produce a balance your palate will thank you for!
Pictured: Seared chicken with sweet mango, crunchy snow peas, broccolini, toasted almond flakes, fresh red onion dressed with orange, red wine vinegar and grain mustard.
4 chicken breasts (about 120g each)
1 large mango or 2 small mangoes, peeled and chopped into chunks
2 cups snow peas
1 bunch broccolini, roughly chopped
1 red onion, peeled and chopped
1 cup snow pea shoots (optional garnish)
almond flakes, toasted
sea salt and black pepper
1/2 fresh orange, juiced
1 tsp grain/ seeded mustard
1 tbs red wine vinegar
Combine ingredients in a small bowl. (You can adjust quantities to taste!)
1. Preheat a heavy bottom non stick saucepan over medium-high heat. Season chicken breast with sea salt and black pepper (or with your choice of spices). Place chicken in the pan. The pan should be hot enough so that chicken sizzles when placed in pan. Let the meat cook until it begins to brown on the edges (usually about 3 – 4 minutes). Flip once and let the other side cook until it is golden brown as well. Set aside to cool slightly.
(Quick tip from Divine Caroline: Depending on the thickness of the meat, it may now be done. Make a small slice into the middle of the thickest part and check to see if it’s finished. If not, turn meat to low, add a couple teaspoons of water and cover. The steam will continue to cook the meat without burning the bottom.)
2. Fill a large saucepan 3/4 full with water. Cover and bring to boil over high heat. Add beans and broccolini and cook for 45 seconds – 1 minute, uncovered. (You may choose to cook for longer if you don’t like tender crisp vegetables).
3. Transfer the vegetables into a colander over the sink to drain. Immerse colander in a sink of cold water or run under cold water for 1 – 2 minutes to stop the vegetables from cooking and to keep them green and crunchy. Drain well and pat dry with paper towel.
4. Toss mango, red onions, broccolini and snow peas in a large bowl.
5. Thinly slice the chicken across the grain. Divide the salad and chicken over serving plates and drizzle with dressing. Sprinkle with almond flakes and garnish with snow pea sprouts as desired.