Tuesday's dinner recipe from the Operation Transformation meal plan.
Ingredients
Serves: 2
- 2 skinless and boneless chicken fillets
- 1 garlic clove
- 1 lime
- ½ teaspoon Chinese five-spice powder
- ½ teaspoon dried chilli flakes
- ½ teaspoon ground cumin
- 1 teaspoon paprika (sweet or smoked)
- 1 small red onion
- 1 red pepper
- 1 yellow pepper
- 1 tablespoon rapeseed oil (15g)
- 2 wholemeal wraps
- 2 tablespoons natural yoghurt (30g)
- 5g fresh coriander leaves
- salt and freshly ground black pepper
- side salad, to serve
Side Salad
Serves: 2
- 80g baby spinach leaves
- 1 ripe tomato
- ¼ cucumber
- 1 tablespoon vinaigrette salad dressing (shop-bought or see recipe link or use shop-bought – 15g)
Vinaigrette Salad Dressing
Makes: 8 servings
- 1 small garlic clove
- 2 tablespoons balsamic vinegar (30g)
- 50ml rapeseed oil (cold-pressed for a stronger flavour)
- 1 tablespoon wholegrain mustard (15g)
- 1 teaspoon honey (5g)
- 1 teaspoon snipped fresh chives (5g)
- salt (optional) and freshly ground black pepper
Method
- Using a small sharp knife, cut the chicken into strips and put in a bowl. Always wash your hands and equipment in warm soapy water after handling raw chicken.
- Peel the garlic and crush. Cut the lime in half and squeeze onto the chicken with the garlic and spices. Season to taste with salt and pepper.
- Cut the onion in half and peel off the skin, then cut into slices. Cut the peppers in half and remove and discard the seeds and cores, then cut into slices.
- Heat a frying pan or a wok over a medium heat. Add the oil and swirl up the sides, then tip in the onion and peppers and stir-fry for 3-4 minutes until just tender but still with a little bite. Add the marinated chicken to the pan and stir-fry for 4-5 minutes or until the chicken is piping hot with no pink meat and the juices run clear. Tip on to a plate.
- Wipe out the frying pan and return to a medium heat. Heat each wrap for about 10 seconds on each side. Arrange on plates and divide the chicken and vegetable mixture between them. Add the yoghurt and coriander leaves before rolling up and cutting in half. Arrange on plates with a side salad to serve.
Prepare Ahead
If time allows marinate the chicken fillets in a non-metallic dish covered with cling film for up to 3 days on the bottom shelf of the fridge, which will tenderise the meat. Prepare the vegetables and keep in a suitable container ready to cook in the fridge for up to 3 days to save time before cooking.
Leftover portions of this recipe can be put in the fridge within 2 hours of cooking and can be stored in an airtight container for up to 3 days. Only reheat once in the microwave when ready to eat or serve cold in a lunchbox.
Side Salad
- Put the spinach leaves in a bowl. Dice the tomato and cucumber and scatter on top.
- Dress with the vinaigrette, tossing to coat and arrange on plates to serve.
Prepare Ahead
The salad can be kept in an airtight container for up to 1 day in the fridge with the vinaigrette in a separate small container. Dress just before serving and bring a fork if transporting.
Vinaigrette Salad Dressing
- Use a garlic crusher to crush the garlic or the fine side of a box grater if you find that easier.
- Put into a screw-topped jar (an old washed out jam jar is perfect). Add the balsamic vinegar, oil, mustard, honey and chives to the jar and season lightly with salt (optional) and add plenty of freshly ground black pepper.
- Screw the lid back on tightly. Shake hard until the dressing has thickened and emulsified. Store in the fridge and use as required.
Prepare Ahead
This dressing will last up to 3 days if stored in the fridge.
