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.
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- 2 tsp coriander seeds
- 2 tsp cumin seeds
- 2 tsp black peppercorns
- 2 garlic cloves crushed
- 2 tsp dried oregano
- 1 tbsp paprika
- 2 tbsp olive oil
- 3 skinless boneless chicken breasts
- 4 Lime wedges
- 1 avocado
- 4 tomatoes sliced
- 1 398ml can pinto beans drained and rinsed
- 1 tbsp lime juice
- 1 tbsp olive oil
- 2 tbsp fresh flat-leaf parsley chopped
- 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.
- 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.
- 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.)
- 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.
- 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.
Each serving: 32 g protein, 35 g fat of which 7 g saturates, 16.5 g carbohydrates, 5 g fibre, 526 Calories