special greensIt’s not often that I do anything special, in culinary terms. I mean, sure, I can cook and I do alright for Husband and the girls, but we often have quite samey food and my repertoire isn’t what you’d call massive or adventurous. However, last night, we had a dinner that was one of the tastiest things I’ve eaten on ages, a little bit different to what we usually eat and came in at just over 600 calories per plate for a really filling meal, which I think adds up to a massive win! It was also really warm and comforting and uses seasonal veg. Spring greens are PACKED with calcium, so this is a great recipe for anyone with dairy issues who struggle to get enough of this essential mineral. (Also, bear in mind that while my culinary skill may be improving, my food photography skills and presentation are NOT!). Believe me, it may not look much but it is so tasty and super healthy.

Mediterranean Chicken with Special Spring Greens and Rice

Recipe - Special Spring Greens with Mediterranean Chicken and Rice (650cal)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dinner
Cuisine: Mediterranean
Serves: 4 people
Ingredients
  • 4 Chicken Breasts
  • 4 cups white rice
  • 2 cans of chopped tomatoes with basil and onions
  • 200g thick-cut bacon, finely diced
  • 2 tablespoons extra-virgin olive oil
  • 1 large shallot, thinly sliced
  • 1 hot red chile, seeded and finely chopped
  • 1 tablespoon yellow mustard seeds
  • 500g spring greens - stems and inner ribs trimmed, leaves cut into ribbons
  • Salt
  • Freshly ground pepper
  • 1 tablespoon white wine vinegar
Instructions
  1. Preheat the oven to 170° fan (190° electric/Gas Mark 5)
  2. Place the chicken breasts in an over-proof dish and season with salt and pepper
  3. Cover the chicken with the chopped tomatoes and basil and cover with a lid or tin foil
  4. Place in the oven and bake for 35-40 minutes
  5. Put your rice into a large saucepan and cover with cold water
  6. Put the rice on the hob and bring to the boil, then leave to cook for around 12 minutes.
  7. In a large frying pan or wok, fry the bacon or lardons until they start to turn golden
  8. Add the shallot, chilli and mustard seeds and fry for another 3 minutes, until softened
  9. Add the greens into the pan and turn to toss in the bacon and shallots - there will probably look like an enormous quantity of leaves, but keep turning using tongs or a spatula and your hand
  10. Keep the mixture over the heat until it's all wilted down and mixed in - this will probably take about 5 minutes
  11. Once it's all cooked down, add the white wine vinegar and stir through, just before serving.
Nutrition Information
Calories: 654 Fat: 17 Carbohydrates: 70 Sugar: 10 Sodium: 1,009 Protein: 52

Original spring greens recipe found here