Middle Eastern chicken with vegetable salad recipe

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  • Serves 4
  • 5mins to prepare and 5mins to cook
  • 372 calories / serving
  • Healthy
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HE MIDEASTCHICKEN

In a small bowl, mix 2 tbsp of oil, the juice and zest of one lemon, garlic and the spices. Put a large non stick frying pan on a medium heat, whilst that’s heating up, coat the chicken thighs in the marinade. Place the chicken thighs as flat as possible into the frying pan to cook you should hear a good sizzle, leave to cook for 2 minutes. Don’t move them or turn them over, you want to get a nice caramalisation going.

Then turn each one over and cook again for a further 2 minutes, Repeat cooking each side for a final two minutes  then turn the heat off and rest for 2 minutes.

Whilst your chicken is cooking you can prepare your salad, put all the ingredients to a large bowl, and dress with the 2x tbsp. of oil , zest and juice of the remaining lemon, season with salt and pepper tossing to incorporate all the flavours. To serve slice your chicken and serve with some salad and a nice spoonful of tzatziki. You should have some juice in the bottom of the chicken pan, this has bags of flavour so spoon this over each plate. 

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  • Ingredients

  • 3tbsp extra virgin olive oil
  • 1 lemon, juice and zest
  • 1/4tsp coriander
  • black pepper
  • 1/4tsp cumin
  • 1/4tsp cinnamon
  • 1/4tsp cayenne pepper
  • 1/4tsp nutmeg
  • cardamom
  • 1/4tsp paprika
  • 1 garlic clove, peeled and crushed
  • 8 boneless and skinless chicken thighs fillets laid out flat
  • For the salad and dressing

  • 2tbsp extra virgin olive oil
  • 1 lemon, juice and zest
  • 4 salad onions, cut on the angle in thin slices
  • 200g cherry tomatoes, cut in half
  • 2 red peppers, deseeded and cut into roughly 2 cm chunks
  • 150g radishes, thinly sliced
  • 20g flat leaf parsley, roughly chopped
  • 20g fresh mint, roughly chopped
  • ½ a cucumber, diced
  • 211g tzatziki dip, to serve
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  • Calories
    372
    19%
  • Sugar
    9g
    10%
  • Fat
    21g
    30%
  • Saturates
    5g
    25%
  • Salt
    0.9g
    15%
of an adult's Reference Intake daily amount.
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