Grilled chicken with charred pineapple salad by Jamie Oliver.
Having a more understanding and open relationship with food, as something to feed, fuel, fix and nourish you, but also as medicine, is, I believe, the best way to secure a healthier life for yourself and your family. I've never followed the latest fad diet or fashionable "superfood." These days, food is sadly seen as something to contend with, as entire food groups get demonized or heralded, or we're told to cut meals or swap solids for liquids, and I don't even know what else.
For me, approaching food in a more holistic, balanced way is absolutely key. Getting three healthy meals a day that embrace all the food groups, including a variety of ingredients super-rich in nutrients, vitamins and minerals that complement each other in the right way, will absolutely set you on the right track. Since writing my latest book, Everyday Super Food, this is exactly how I put a plate of food together, and I've realized that you really can eat a healthy, portion-controlled meal and be satisfied at the end of it.
So this week, I want to give you a recipe for a super-delicious, nutritious lunch. I'm a big believer in taking time out at lunch to have a proper meal, especially if I'm at work. It keeps my energy levels up, keeps me focused, and sets me up for the afternoon ahead. Quinoa is a gluten-free grain full of all-important protein and fibre. For extra punch, I've drizzled it in a gorgeous green goddess-style dressing made with jalapeños. Paired with lean chicken, charred sweet pineapple and a simple salad, this is healthy, full of flavour and a great one to add to your repertoire.
Servings : 4
MEAL
- Extra virgin olive oil
- 1 teaspoon dried oregano
- Sea salt and black pepper
- 2 150-gram free-range chicken breasts
- 1 cup uncooked quinoa
- 1/2 cup shredded white cabbage
- 1 large handful of salad leaves
- ¼ of a pineapple
- ¼ cup fat-free natural yogurt
- 1 fresh red chili
QUINOA DRESSING
- ½ avocado, ripe
- ½ bunch of fresh coriander
- 2 tablespoons pickled jalapeños
- 2 limes
- Extra virgin olive oil
METHOD
- In a bowl, combine 1 to 2 tablespoons of olive oil with the oregano and a pinch of sea salt and black pepper.
- Place the chicken on a board, then butterfly each breast by using a sharp knife to cut into one side of the breast, starting at the thickest side and cutting across – be careful not to cut all the way through. Add to the flavoured oil, ensuring the meat is well coated. Set aside.
- Cook quinoa according to the packet instructions, then drain and set aside.
- For the dressing, halve and pit the avocado, then scoop the flesh into a blender. Add half of the coriander (stalks and all) and the jalapeños, along with a splash of the pickling liquid and the juice from 1½ limes.
- Blitz until smooth, adding a splash of extra virgin olive oil, if needed. Stir it through the quinoa.
- Toss shredded cabbage with salad leaves and remaining coriander leaves.
- Place a grill pan over high heat. Peel the pineapple and cut into 4 wedges, then grill for a few minutes on each side, or until charred. Transfer to a chopping board.
- In the same pan, grill the chicken for 5 minutes on each side, or until charred and cooked through, then remove from the pan and leave to rest on the board for a few minutes.
- Chop grilled pineapple into bite-sized chunks, then slice chicken into thin strips.
- Divide the yogurt between four plates, then top with the chicken, adding the pineapple on one side and the dressed quinoa on the other. Toss the leaves and cabbage with the juice from the remaining lime half and salt and pepper to taste. Divide the salad between the plates. Seed and finely slice the chili, sprinkle over, then serve.
