Mustard griddled chicken, beetroot & orange salad

Gluten Free
Dairy Free
Health score
25%
Mustard griddled chicken, beetroot & orange salad
30 min.
4
240kcal

Suggestions


Looking for a vibrant, healthy dish that’s quick to whip up and absolutely bursting with flavor? Look no further than this delightful Mustard Griddled Chicken with Beetroot and Orange Salad! Perfectly suited for a busy weekday lunch or a light dinner, this recipe combines succulent chicken thighs with a zesty mustard marinade, ensuring each bite is packed with the perfect punch.

The bright, refreshing elements of juicy oranges and earthy beetroot not only create a beautiful color contrast but also offer a delightful balance of flavors that will tantalize your taste buds. The addition of fresh, peppery salad leaves provides a satisfying crunch, while the olive oil dressing, enhanced by the fresh orange juice, adds a touch of lightness that brings it all together.

Plus, this dish is gluten-free and dairy-free, making it an excellent option for those with dietary restrictions. In just 30 minutes, you can create a dish that's not only nourishing but also low in calories, making it a guilt-free indulgence. Whether you’re serving it as a side, lunch, or a main course, this Mustard Griddled Chicken, Beetroot & Orange Salad will quickly become a favorite on your table! So why not gather your ingredients and let your culinary adventure begin?

Ingredients

  •  chicken thighs boneless skinless
  •  cranberry-orange relish 
  • tbsp dijon mustard 
  • tbsp olive oil 
  • 140 watercress 
  •  beets cooked cut into wedges

Equipment

  • bowl
  • frying pan
  • baking paper
  • rolling pin

Directions

  1. Put the chicken between 2 sheets of parchment paper or cling film and bash with a rolling pin to flatten. Grate the zest from orange and mix in a bowl with the mustard, 2 tsp oil and plenty of seasoning.
  2. Add the chicken and stir well.
  3. Heat a griddle or frying pan and cook the chicken for 5-6 mins on each side until cooked through.
  4. Place on a plate to rest while you assemble the salad.
  5. Tip the salad leaves into a bowl. Peel and slice the oranges on a plate to catch any juices.
  6. Pour the orange juice over the leaves, add the slices with 1tsp oil and toss together.
  7. Add the beetroot, then slice the chicken and add to the salad along with any resting juices. Divide everything between plates and serve.

Nutrition Facts

Calories240kcal
Protein40.89%
Fat32.06%
Carbs27.05%

Properties

Glycemic Index
42.63
Glycemic Load
6.28
Inflammation Score
-8
Nutrition Score
23.399565116219%

Flavonoids

Hesperetin
17.85mg
Naringenin
10.03mg
Apigenin
0.01mg
Luteolin
0.44mg
Kaempferol
8.15mg
Myricetin
0.17mg
Quercetin
10.9mg

Nutrients percent of daily need

Calories:239.88kcal
11.99%
Fat:8.65g
13.31%
Saturated Fat:1.71g
10.67%
Carbohydrates:16.42g
5.47%
Net Carbohydrates:12.05g
4.38%
Sugar:11.84g
13.16%
Cholesterol:107.35mg
35.78%
Sodium:261.45mg
11.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.82g
49.65%
Vitamin K:93.16µg
88.72%
Vitamin C:53.94mg
65.39%
Selenium:29.3µg
41.86%
Vitamin B3:6.88mg
34.41%
Vitamin B6:0.65mg
32.37%
Folate:117.22µg
29.31%
Phosphorus:282.38mg
28.24%
Vitamin A:1323.73IU
26.47%
Potassium:788.69mg
22.53%
Manganese:0.42mg
21.05%
Vitamin B2:0.31mg
18%
Vitamin B5:1.78mg
17.78%
Fiber:4.37g
17.46%
Magnesium:62.35mg
15.59%
Vitamin B1:0.23mg
15.32%
Zinc:2.14mg
14.25%
Vitamin B12:0.72µg
12.05%
Iron:1.83mg
10.19%
Calcium:96.25mg
9.63%
Copper:0.19mg
9.34%
Vitamin E:1.23mg
8.23%