Poached chicken, baby marrow and kale salad
Massage kale with salt before cooking to soften leaves.
- Serves 4
- Less than 30 minutes
- 4 (about 100g each) chicken breast fillets
- 2 Tbsp (30ml) Dijon or wholegrain mustard
- 3 Tbsp (45ml) canola oil
- 2 cloves garlic, minced to create a paste
- 1 red chilli, deseeded and chopped (optional)
- 2 Tbsp (30ml) lemon juice
- Salt and milled pepper
- 1 Tbsp (15ml) butter
- ½ bunch (150g) kale, shredded
- 4 large (about 600g) baby marrows, shaved with a vegetable peeler
- 3 salad tomatoes, roughly chopped
- 2 Tbsp (30ml) chopped parsley
- Fill a large pot with water and bring to the boil.
- Reduce to a simmer and poach chicken fillets for 10-15 minutes, or until cooked through.
- Remove from liquid and set aside to cool. (Skim foam off the poaching liquid and freeze to use as chicken stock when you need it.)
- Whisk mustard, oil, garlic paste, chilli (if using) and lemon juice together until smooth, then season.
- Heat butter in a pan, flash-fry kale for 1-2 minutes and set aside.
- Shred cooled chicken and toss together with ⅔ of the dressing. Arrange baby marrows, chicken mixture, tomatoes and kale on a serving platter.
- Sprinkle with parsley and drizzle with remaining dressing just before serving.