MY LEAN LUNCH BOX WITH CHICKEN

Name: MY LEAN LUNCH BOX WITH CHICKEN
Cook time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 1 orange; 1/2 red onion, finely chopped; 1 tbsp chopped coriander; 1 tsp dried oregano; 3 tsp chipotle paste; 1 X 240g skinless chicken breast fillet; 1 avocado, de-stoned and peeled; salt; black pepper; 1 red chilli, finely sliced- remove the seeds if you don't like it; hot juice of 1 lime; 20g walnuts, roughly chopped; green salad, to serve

6 steps

Cook:15min

This is great under the grill outdoors in 15 minutes but it's also a good one for the BBQ. Leave the chicken overnight in the orange and oregano to marinate and then stick it on the barbie the next day.

Updated at: Thu, 17 Aug 2023 05:30:23 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories703 kcal (35%)

Total Fat36.1 g (52%)

Carbs37.9 g (15%)

Sugars15.4 g (17%)

Protein62.6 g (125%)

Sodium1093.4 mg (55%)

Fiber15.1 g (54%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1orange

0.5red onion

finely chopped

1 Tbspcoriander

chopped

1 tspdried oregano

3 tspchipotle paste

1 x 240gskinless chicken breast fillet

finely sliced- remove the seeds if you don't like it

20gwalnuts

Instructions

Step 1

Preheat your grill to maximum.

Step 2

Squeeze half of the orange into one bowl and the other half into a second. Add the onion and coriander to one bowl and leave to one side. Sprinkle the dried oregano into the second bowl and mix in the chipotle paste.

Step 3

Place the chicken breast between two pieces of either cling film or baking parchment and then, using a rolling pin, saucepan or any other blunt instrument, smash it until it is about 1cm thick. Unravel the battered chicken from the cling film and slosh it about in the oregano and chipotle paste mix.

Step 4

Plonk the breast onto the grill pan or a baking tray and cook under the hot grill for 6 minutes on one side, then flip over and cook for a further 4 minutes, or until you are happy the chicken is fully cooked through. Check by slicing into the thickest part to make sure the meat is white all the way through, with no raw pink bits left.

Step 5

Meanwhile, drain the orange juice from the bowl with the onion and coriander. Add the avocado flesh to the bowl along with a good pinch of salt and pepper, half the chilli and a squeeze of lime. Using the back of a fork, smash the avocado and mix all the ingredients together until well combined.

Step 6

Slice the chicken breast and serve with the guacamole, a scattering of walnut pieces and the remaining chilli, and a green salad.