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South Western Chicken with Ranch Salad

 South Western Chicken with Ranch Salad

Ingredients

2 tsp smoked paprika

1 tsp ground cumin

1 tsp dried oregano leaves

1 clove garlic, crushed

1 tbs olive oil

600g (4) small skinless, chicken breast fillets, trimmed of all visible fat

1 lime, cut into wedges, to serve

Ranch Salad

2 corn cobs

1/2 iceberg lettuce, roughly chopped

1 Lebanese cucumber, halved lengthways, thinly sliced

1 red capsicum, chopped

1/2 cup buttermilk

2 tbs reduced fat mayonnaise

2 tbs chopped fresh chives

Method

1. Mix paprika, cumin, oregano, garlic and oil in a shallow dish. Add chicken. Using clean hands, rub chicken all over with spice mixture. Cover and refrigerate 2 hours.

2. Heat a large, non-stick trying pan over a medium heat. Add chicken and cook for about 6-7 minutes on each side or until cooked through. Remove. Transfer to a plate. Cover loosely with foil and keep warm.

3. Meanwhile, to make Ranch Salad, cut corn kernels from cobs. Combine corn, lettuce, cucumber and capsicum in a large bowl.

4. To make the dressing, mix buttermilk, mayonnaise and chives in a jug. Add half the dressing to the salad. Toss well.

5. Thickly slice chicken. Serve with Ranch Salad and remaining dressing. Accompany with lime wedges.

Tip: Chicken can be marinated in spice mix overnight. Keep covered in fridge. Cook as required.

Tasks for kids:

Mix paprika, cumin, oregano, garlic and oil in a shallow dish (step 1)

Mix buttermilk, mayonnaise and chives in a jug, Add to salad. Toss well. (step 4)

Nutrients Per Serve

Energy 1561kJ
Total Fat 12.3g
Saturated Fat 2.4g
Monounsaturated Fat 5.8g
Polyunsaturated Fat 3.0g
Protein 40.8g
Carbohydrate 20.4g
Fibre 8.3g
Sodium 230mg
Serves 4
Preparation Time 15 minutes
Cooking Time 15 minutes