Prep time – 20mins
Cooking time – 20mins
Serves – 4
|Chicken breast, raw weight – 500g||500g||110||10||0|
|Avocado – 2 medium||300g||6||60||12|
|Asparagus – 2 bunches||600g||12||0||12|
|Lime – 2 small||100g||0||0||0|
|Olive oil (extra virgin) – to brush||20ml||0||19||0|
|Herb crust (see below)||n/a||0||0||0|
|Total per serve||32g||22g||6g|
Serves – 4
per Serve – 400 cal / 1700 kJ
for Vegetarian – use tofu instead of chicken
Preparing the Herb Crust
In a small bowl add one tablespoon of thyme, half a teaspoon of salt, a pinch of basil and a grind of pepper. Brush the top of the chicken breast generously with olive oil and massage in the herb crust. Place under the griller and grill on medium heat until cooked through. If the herb crust browns too quickly, turn down the heat or lower the grilling tray.
Blanching the Asparagus
Bring a litre of water to the boil in a large saucepan. Meanwhile, wash and trim any tough stalks off the asparagus spears. Take the boiling water off the heat and throw in the asparagus for 30-60 minutes. They should be covered by the water as they blanch. Drain and set aside.
Divide the grilled chicken across four serving plates and arrange the asparagus and avocado. Garnish with lime wedges and mint. Serve with a carbohydrate such as rice or rice noodles for a heartier meal.