Illustration

Sesame Butterflied Chicken

Healthy dish

“If you'll add zest to this simple dish, the ingredients from Chinese cabbage and sugar sprinkled peas are a great source of vitamin C, which is needed to protect cells with vitamin E.”

SERVES

2

COOKS IN

18 min

DIFFICULTY

Not too tricky

Calories

489

Fat

12.9g

Sugar

8.5g

Salt

1.3g

Protein

40g

Carbs

52g

Fiber

3.3g

Ingredients

- 100g fine rice noodles
- 2 x 120 g skinless free-range chicken breasts
- groundnut oil
- 4 spring onions
- ½ a Chinese cabbage, (150g)
- 200g sugar snap peas
- ½–1 fresh red chili
- 2 limes
- 1 tablespoon low-salt soy sauce
- 1 tablespoon peanut butter
- 2 tablespoons natural yogurt
- 2 cm piece of ginger
- 2 teaspoons sesame seeds

Method

1. Put a griddle pan on high heat. In a bowl, cover the noodles with boiling kettle water to rehydrate them.

2. Use a sharp knife to slice into the chicken breasts, then open each one out flat like a book. Rub with 1 teaspoon of groundnut oil and a small pinch of sea salt and black pepper, then griddle for 8 minutes, or until golden and cooked through, turning halfway.

3. Trim the spring onions and rattle them through the finest slicer on your food processor, followed by the Chinese cabbage, sugar snap peas, and chili.

4. Dress with the juice of 1 lime and the soy sauce. In a small bowl, mix the peanut butter with the yogurt and the juice of the remaining lime, peel and finely grate in the ginger, mix again, taste, and season to perfection.

5. Remove the chicken to a board and slice, lightly toasting the sesame seeds in the residual heat of the griddle pan and sprinkling them over the chicken before serving.

6. Drain the noodles, divide between your plates with the chicken, slaw and peanut sauce, mix it all up and tuck on in.

The magic is the sauce: yogurt, peanut butter, ginger, and lime juice. Plus more lime and soy for the slaw.

Comments

"This amazing and super simple dish is perfect for the whole family. It is incredibly nutritious and high in protein. I will surely cook it tonight. Thanks, Evelyn!"

Ann Moore

"I just look at the picture and my mouth is watering! I will definitely ask my wife to cook this meal today. It is both healthy and nutritious. Highly recommend!"

Tom Jameson

"Always wanted a light chicken dish. Thanks a lot! I don't have to be a chef because it is super fast and easy in preparation. Very impressive recipe!"

Lisa Green