Chicken, Basil & Bocconcini Salad

chickbocc3chickbocc1chickbocc2Chicken, basil & bocconcini salad

Here’s a bit of a quickie for you. As you all well know by now, I’m a big believer in the art of preparation. If you’ve no idea what to have for lunch and you’ve planted your head inside the fridge door hoping for divine food inspiration, the chances of walking away with something delicious and healthy on your plate are greatly increased if you have something delicious and healthy in your fridge already!

I like to keep a stock of chicken tenderloins on hand. They are fast to cook and easy to add some gorgeous herby type flavours to. Today’s is basil….fabulous flavour with the added bonus of anti-ageing properties  according to research presented at the British Pharmaceutical Conference (BPC) in Manchester, basil has properties that can help prevent the harmful effects of ageing. Holy basil extract was effective at killing off harmful molecules and preventing damage caused by some free radicals in the liver, brain and heart.

Basil is also an antioxidant. Results of a study published in the Journal of Advanced Pharmacy Education & Research showed that ethanol extract Ocimum basilicum had more antioxidant activity than standard antioxidants. What’s good about this recipe is that the basil is not cooked in any way as heat can take away some of its nutritional properties.

From start to finish it only takes around 10-15 minutes…faster than it would take you to buy takeaway and far more healthy for you. This recipe is for one (because I usually make it for my own lunch) but it can easily be doubled/tripled/quadrupled etc when needs arise. It’s a quick and easy way to ensure you’re getting enough of all the good stuff into your day

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Chicken, Basil & Bocconcini Salad

By December 19, 2014

  • Prep Time : 5 minutes
  • Cook Time : 10 minutes
  • Yield : 1

Ingredients

Instructions

In a glass, combine the finely chopped basil with 1 tsp of extra virgin olive oil. Using a pastry brush, brush over both sides of each chicken tenderloin and season with salt & pepper.

Heat a non-stick pan to a medium-low heat, the lower temperature will keep the chicken soft and moist instead of crunchy on the outside…if you like that fried texture then by all means bump up the heat. Cook the chicken for around 4-5 minutes on each side or until cooked through.

Slice the cherry tomatoes in half (the only reason I use heirloom's is because they look pretty...feel free to use whichever tomato variety tickles your fancy) and in a large bowl combine the salad leaves, tomatoes and bocconcini.

Place all of the dressing ingredients into the same glass that held the basil oil rub for the chicken and give them a good stir to combine well and pour into the large bowl containing the rest of the salad. Use your hands to mix through.

Place the salad onto a plate and then top with the chicken tenderloins.

Enjoy xx

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