This aromatic chicken is loaded with superfoods

Cardamom and lemon lend exotic flavour and irresistible Indian aromas to this simple and delicious meal. The zucchini is filling yet low in calories, so you can enjoy this tastebud-tingling dish guilt-free.

This aromatic chicken is loaded with superfoods

Ingredients

  • 8 green whole cardamom pods
  • Grated zest of 2 lemons, divided
  • 30 ml (2 tbsp) olive oil
  • 12 baby zucchini
  • 1/2 cucumber
  • 4 boneless, skinless chicken breasts, about 110 g (¼ lb) each
  • 4 shredded fresh mint leaves

Directions

Preparation time: 10 minutes. Cooking time: 15 minutes. Serves 4.

  1. Preheat the broiler to high and line a pan with foil. Scrape the seeds from the cardamom pods into a small dish. Add the zest from one lemon and stir in the oil.
  2. Cut the zucchini in half lengthwise. Cut the cucumber in half widthwise, then in half lengthwise into pieces about the same size as the zucchini.
  3. Place the chicken in the centre of the pan and arrange the zucchini and cucumber around the edges. Brush the chicken, zucchini and cucumber with the cardamom and lemon oil.
  4. Broil for five minutes. Then turn the chicken and vegetables over and broil for another 10 minutes, or until the chicken is cooked through and the vegetables begin to brown.
  5. Divide the chicken among four plates and sprinkle with the mint and remaining lemon zest. Transfer the zucchini and cucumber to the plates and spoon any cooking juices on top of each portion.

Mix it up

  • Use any white meat, such as turkey or pork, instead of chicken.
  • The seasonings and vegetables in this recipe work well with fish, too. Broil mackerel, sardines or salmon fillets for three to five minutes on each side, depending on the thickness of the fish.
  • Substitute 10 millilitres (two teaspoons) fennel seeds for the cardamom pods.
  • Leave out the cardamom and add 15 millilitres (one tablespoon) chopped rosemary and two finely chopped garlic cloves.

Chef’s tips

  • To check that the chicken is done, turn a piece over and pierce the thickest part with the tip of a sharp knife. The meat should be white, not pink, and the juices should run clear. If necessary, cook a few minutes longer.
  • Turn the fillet over to conceal the slit when serving.
  • Serve the chicken and vegetables with brown rice or new potatoes.

Key nutrients

  • 268 Calories
  • 13 g Fat
  • 3 g Saturated Fat
  • 3 g Carbohydrates
  • 34 g Protein
  • 2 g Fibre

This unique spin on a traditional dish will not only satisfy, it's packed with tasty and healthy ingredients that everyone will love. And best of all, it's an entire meal in one recipe, so you can have an entire dinner ready with less hassle.

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