Name: Mustard chicken and artichoke salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 1 1/2 tablespoon red wine vinegar; 1 tablespoon olive oil; 2 teaspoon wholegrain mustard; 400 gram chicken breast fillets, trimmed; olive oil cooking spray; 400 gram can borlotti beans, rinsed, drained; 250 gram cherry tomatoes, halved; 3/4 cup drained canned artichoke hearts, halved; 60 gram baby spinach leaves; 1 small red onion, halved, thinly sliced; 4 slices sourdough bread, to serve

Ingredients

1 1/2 tablespoon red wine vinegar

1 tablespoon olive oil

2 teaspoon wholegrain mustard

400 gram chicken breast fillets, trimmed

olive oil cooking spray

400 gram can borlotti beans, rinsed, drained

250 gram cherry tomatoes, halved

3/4 cup drained canned artichoke hearts, halved

60 gram baby spinach leaves

1 small red onion, halved, thinly sliced

4 slices sourdough bread, to serve

Method

1.Whisk vinegar, oil and mustard in a large shallow glass dish.

2.Season chicken all over with freshly ground black pepper. Spray chicken with oil. Heat a large frying pan over moderate heat. Add chicken. Cook for 4 minutes each side or until browned. Transfer to dish containing the dressing. Turn to coat. Cover with foil; let cool 10 minutes. Drain chicken; slice. Return to the dish containing dressing.

3.Meanwhile, combine the beans, tomato, artichoke, spinach and onion in a large bowl.

4.Add chicken and dressing to salad; toss to combine. Serve at once with bread.

Legumes are low GI. Vinegar helps lower the GI of the meal.
Note

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Ingredients

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