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)."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (To Serve 1)
| Romaine lettuce | 80g |
| chicken breast | 100g |
| wholemeal Baguette | 15g |
| reduced-fat cheese (shredded) | 30g |
Seasonings:
| olive oil | 1 teaspoon |
| mixed herbs | ⅕ teaspoon |
| light soy sauce | ½ teaspoon |
| sugar | ⅕ teaspoon |
Homemade salad dressing :
| Italian balsamic vinegar | 12g |
| olive oil | 5 teaspoons |
| honey | 3g |
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
