Poultry Recipes | Chicken Courgette & Fennel Salad | Red Tractor

Poultry

Chicken, Courgette and Fennel Salad with Citrus Dressing

This makes a lovely, healthy lunch or supper, perfect for spring or summer with fresh, lightly seasoned salad and chicken.

Enjoy with a glass of white wine and a light conscience – you can rest assured that the Red Tractor symbol on your ingredients means your food has met responsible production standards and is fully traceable back to independently inspected farms in the UK.

Serves 4

Ingredients:

  • 4 boneless, skinless Red Tractor chicken breasts
  • 4 Red Tractor courgettes
  • 1 large Red Tractor fennel bulb
  • 5 tablespoons Red Tractor rapeseed oil
  • Zest and juice of one orange
  • 1 tablespoon of white wine vinegar
  • Salt and pepper
  • 100g Red Tractor rocket leaves
  • Handful each of Red Tractor flat leaf parsley and mint leaves
  • Pitta bread (to serve)

Method: 

  1. Preheat a griddle pan, if you have one, or ensure your grill is really hot.
  2. Cut the false fillet (the loose flap underneath the breast) off the chicken breast and cut the rest of the breast into strips around the same size.
  3. Cut the courgettes into slices on the diagonal, about 1cm thick.
  4. Slice the fennel as thinly as you can, lengthways, using a mandolin if you have one.
  5. Put a tablespooon of rapeseed oil in a bowl and toss the chicken strips with plenty of salt and pepper.
  6. In another bowl, do the same with the courgette and fennel slices.
  7. Place the chicken breast strips on your griddle pan. Do not overcrowd the pan - you will need to cook in batches. Cook for around three minutes on each side. Do not move them after you have laid them down until they self-release from the pan or they will stick. They should have lovely brown stripes from the griddle pan. Alternatively, grill them on each side.
  8. Whichever method you choose, ensure they are cooked through. Set them aside while you cook the courgette slices, and then the fennel slices in the same way.
  9. In a small bowl, whisk together the orange juice and zest, white wine vinegar and the remaining rapeseed oil. Taste the dressing and season to taste. Add more juice or oil if it needs it.
  10. Toss the griddled chicken and vegetables in the dressing. You can set aside now in the fridge until you are ready to serve.
  11. Just before serving, bring to room temperature and toss with the rocket leaves, parsley and mint.
  12. Arrange on a platter and serve with strips of toasted pitta, if you wish.
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