Poached chicken with Puy lentils, courgette & asparagus
5
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Featuring green veggies and two sources of protein, we give this filling meal top marks
Ingredients
Chicken stock cube(s)
1 cube(s), to make 1 litre stock
Onion
1 large, sliced
Thyme, Fresh
3 sprig(s)
Black pepper
1 teaspoon(s), whole black peppercorns
Chicken breast, skinless, raw
500 g, 2 x 250g fillets
Puy lentils, dry
200 g
Bay leaf, dry
1 leaf/leaves
Asparagus, raw
14 spear(s), sliced diagonally
Dijon Mustard
2 tablespoon(s), level
Olive Oil
2 tablespoon(s)
Balsamic vinegar
60 ml, white
Courgette
2 medium, peeled into ribbons
Walnut Halves
25 g, toasted, coarsely chopped
Instructions
1
Put the stock, onion, thyme and peppercorns in a medium pan and set over a medium heat. Add the chicken and bring to a simmer. Reduce the heat until barely simmering, and poach the chicken, turning occasionally, for 10 minutes or until just cooked through.
2
Remove the pan from the heat and leave the chicken in the stock for 5 minutes. Transfer the chicken to a plate lined with kitchen paper. Allow the chicken to cool slightly then shred.
3
Bring a medium pan of water to a boil, add the lentils and bay leaf then reduce the heat to a simmer and cook, covered, for 20 minutes. Drain and spread the lentils out on a baking tray to cool slightly.
4
Bring another pan of water to a boil and cook the asparagus for 2-3 minutes until just tender. Drain and refresh under cold running water.
5
Whisk together the mustard, oil and vinegar in a bowl. Season to taste.
6
Put the courgette, asparagus, lentils and half the dressing in a bowl and toss to dress. Top the salad with the chicken and walnuts then drizzle over the remaining dressing to serve.
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