Slow-cooked Chicken Breast with Curly Romaine Lettuce Salad

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Slow-cooked Chicken Breast with Curly Romaine Lettuce Salad
Accredited Practising Dietitian (DAA) and the President of Hong Kong Nutrition Association, Mr Frankie SIU said, "This recipe is simple yet nutritionally sound and it is a good main meal choice. It includes grains (wholemeal baguette), vegetables (Romaine lettuce), meat (chicken breast) and diary product (reduced-fat cheese)."
Ingredients: (To Serve 1)
Romaine lettuce80g
chicken breast100g
wholemeal Baguette15g
reduced-fat cheese (shredded)30g
olive oil1 teaspoon
mixed herbs⅕ teaspoon
light soy sauce½ teaspoon
sugar⅕ teaspoon
Homemade salad dressing :
Italian balsamic vinegar12g
olive oil5 teaspoons
Cooking Method:
1.Mix well with the Italian balsamic vinegar, olive oil and honey. Set aside.
Cooking Method:
1.Wash the sectioned Romaine lettuce and immerse it into the water till crispy. Drain and set aside.
2.Sprinkle the 25g shredded reduced-fat cheese evenly on top of a parchment paper. Preheat the oven to 180ºC. Bake the shredded reduced-fat cheese for 10 minutes to turn it into crispy cheese crackers.
3.Mix the 5g shredded reduced-fat cheese with 1/2 teaspoon olive oil and spread a layer of the mixture on top of the baguette. Preheat the oven to 160ºC. Bake the baguette for 5 minutes.
4.Marinated the chicken breast with the light soy sauce, sugar and mixed natural herbs.
5.Heat a fry pan and film it with 1/2 teaspoon of olive oil. Pan fry both sides of the chicken breast. Preheat the oven to 160ºC. Bake the chicken breast for 15 minutes and slice.
6.To serve, place the chicken slices, wholemeal baguette and crispy cheese on top of the Romaine lettuce, and then contain the homemade salad dressing in a separate container.
Per Serving:
Energy (kcal)312
Carbohydrate (g)13
Protein (g)34
Fat (g)14
Cholesterol (mg)3
Sodium (mg)475
The energy and nutrient content is estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference only.
This recipe is provided by LIS Café, L'hotel Island South.
Extract from CookSmart, Issue 25