Blackened chicken
The spiced coating on the chicken breasts cooks to a delicious crunchy crust, keeping the inside flesh really juicy. It’s served on a simple avocado, bean and tomato salad, but add some rustic bread to complete the meal.
2 teaspoons coriander seeds
2 teaspoons cumin seeds
2 teaspoons black peppercorns
2 garlic cloves, crushed
2 teaspoons dried oregano
1 tablespoon paprika
2 tablespoons olive oil
3 skinless boneless chicken breasts
4 lime wedges salad
1 avocado
4 tomatoes, sliced
398 ml can pinto beans, drained and rinsed
1 tablespoon lime juice
1 tablespoon olive oil
2 tablespoons chopped fresh flat-leaf parsley
1.Place the coriander and cumin seeds, peppercorns and garlic in a mortar and crush with a pestle until roughly ground. Add the oregano, paprika and oil and crush to a paste.
2.Use a sharp knife to cut 3–4 deep slashes across each chicken breast. Spread the spice mix over the chicken, rubbing deep into the cuts.
3.Heat a heavy-based frying pan until very hot and add the chicken breasts. Reduce the heat to medium and fry the chicken for 15–20 minutes, turning occasionally, until it is slightly charred on the outside and thoroughly cooked inside. (It can be served warm or cooled and then chilled, to serve later.)
4.Meanwhile, or shortly before serving, make the salad. Peel and slice the avocado, then put in a bowl with the tomatoes and beans. Drizzle with the lime juice and olive oil, add the parsley and season lightly.
5.Heap the salad onto a serving plate. Cut the chicken, on the diagonal, into neat slices and arrange on top of the salad. Garnish with lime wedges to squeeze over the chicken.
Variation• The spice mix is also very good with pork - try it rubbed over lean pork chops, and chargrill in the same way as for the chicken.
Serves 4
Preparation time 15 minutes
Cooking time 20 minutes
Each serving
32 g protein • 35 g fat of which 7 g saturates • 16.5 g carbohydrate • 5 g fibre • 526 Calories
