Pan-fried Chicken
Breast Barbecue with Baked Potato and Vegetables
Ingredients:
To prepare:
Carefully wash the chicken breast; be
careful not to spatter. On a cutting board, cut the chicken breast down the
middle so that it opens up like a butterfly. Cover the chicken breast with
Saran wrap and lightly pound it with a mallet so that it spreads out thinly. Be
careful not to pound on it too much; you don’t want to get holes on the meat.
Take the potato and wash it, brushing
with an old toothbrush to make sure that it is completely clean. Place the
potato on a cut of aluminium foil and drizzle olive oil on it until it is
completely covered. Season the potato with salt and pepper and wrap it with the
aluminium foil. Place the potato inside an oven pre-heated at 180°C. The potato
should take 20 to 25 minutes to bake.
Take the vegetables, wash them and peel
as needed and chop them into bite-sized pieces. Spread them out in a baking pan
and drizzle with a little olive oil. Season them with salt and pepper and place
inside the oven. Roast until tender. (Note: Roasted squash is particularly good
with this dish.)
Combine the paprika, cumin, garlic
powder, onion powder, cayenne, chilli powder, and a pinch of salt and pepper in
a small bowl. Rub the mixture onto the chicken breast. In the mood for Cajun
chicken? You can substitute the rub with Cajun seasoning and a little salt and
pepper.
Heat up a little olive oil or vegetable
oil in a medium-sized pan. Pan-fry the chicken breast until it is cooked
through and through.
Remove the potato from the oven and from
the foil. Place it on a plate and draw an X on it with a kitchen knife,
breaking it open. Serve everything warm on a plate.
This is an excerpt from the book: The 7 Day Detox Diet
No comments:
Post a Comment