Mandarin Chicken with Bean Sprout and Watercress Salad
Mandarins are easy to grow at home, and the attractive glossy foliage and perfumed flowers mean they make an ideal feature tree in the garden.
They’re easy to peel and make a perfect tasty snack, but you can also use them to create tasty dinners, such as this mandarin chicken with bean sprout and watercress salad.
Preparation time: 20 minutes
4 boneless, skinless chicken breasts (about 150 g each)
2 tablespoons chopped fresh rosemary
1 teaspoon dried red chilli flakes
1 tablespoon coriander seeds, coarsely crushed
2 tablespoons olive oil
salt and freshly ground black pepper
400 g bean sprouts, trimmed
75 g watercress, trimmed
8 spring onions (scallions), sliced
1 tablespoon sugar
1/2 cup (125 g) mayonnaise
cayenne pepper (optional)
Put chicken breasts in a shallow dish. Sprinkle with rosemary, chilli flakes, coriander seeds and 1 tablespoon oil. Season with salt and pepper and turn chicken over a few times to coat it in the mixture.
Peel mandarins. Slice in half across the middle and discard any pips.
Mix bean sprouts, watercress and spring onions, and divide among four individual plates.
Heat a chargrill pan or frying pan over high heat. Brush chicken with remaining oil. Cook over high heat for 2 minutes on each side, or until well browned and cooked through; when cut, the juices should run clear, not pink. Transfer the chicken to the plates.
Add mandarin halves to pan, cut side down, and cook 30–60 seconds, or until browned on the surface and hot. Transfer the mandarins to the plates, browned side up, and sprinkle each half with 1/2 teaspoon sugar. Add a dollop of mayonnaise to each plate and sprinkle with a little cayenne pepper, if you like. Serve.
Nutrients per serving
2056 kJ, 491 kcal, 36 g protein, 28 g fat (5 g saturated fat), 25 g carbohydrate
Instead of chicken, buy skinless, boneless turkey or duck breasts. Use a meat mallet to beat them out thinly between pieces of baking (parchment) paper or greaseproof (wax) paper. Or use thin pork loin steaks or chops.