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Griddled chicken and courgettes with pistachio yogurt dressing


Serves: 2
timePrep time: 20 mins
timeTotal time:
Griddled chicken and courgettes with pistachio yogurt dressing
Recipe photograph by Toby Scott

Griddled chicken and courgettes with pistachio yogurt dressing

This nutritious dish includes veg, lean poultry, wholegrains, low-fat dairy and pistachios, making for a hearty main meal

Serves: 2
timePrep time: 20 mins
timeTotal time:

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Nutritional information (per serving)
Calories
679Kcal
Fat
24gr
Saturates
5gr
Carbs
61gr
Sugars
5gr
Fibre
7gr
Protein
52gr
Salt
1.2gr

Annie Bell

Annie Bell

Annie started her career as a chef, and is now an award-winning food writer who has written more than a dozen cookbooks. Her recipes are always as beautiful as they are delicious.

See more of Annie Bell’s recipes
Annie Bell

Annie Bell

Annie started her career as a chef, and is now an award-winning food writer who has written more than a dozen cookbooks. Her recipes are always as beautiful as they are delicious.

See more of Annie Bell’s recipes

Ingredients

  • 2 x 150-200g skinless chicken breasts
  • about 3 tbsp extra-virgin olive oil
  • zest and juice of ½ lemon
  • 1 garlic clove, crushed
  • 2 courgettes, cut into long thin strips
  • 1 x 250g pouch pre-cooked wholegrains (for gluten free, use quinoa or rice rather than grains as required)
  • 2 tbsp coarsely chopped flat-leaf parsley
For the dressing
  • 25g pistachios, plus extra to sprinkle
  • 75g low-fat Greek yogurt
  • 25g soured cream or crème fraiche
  • ¾ tsp sumac, plus extra to dust

Step by step

Get ahead
Marinate the chicken up to 2 hours ahead, in the fridge.
  1. Slice each chicken breast in half horizontally, leaving it attached at the side, then open it out into a large thin fillet and gently pound to an even thickness, about 1 cm, with a rolling pin.
  2. Combine 2 tablespoons of olive oil, 2 teaspoons of lemon juice and the garlic in a large bowl, add the chicken, turn to coat and set aside.
  3. Whiz the pistachios in a food processor until finely chopped, then combine all the ingredients for the dressing with 1 teaspoon of lemon juice in a small bowl.
  4. Heat a ridged griddle pan over a medium-high heat, brush the courgette strips with 1 tablespoon of olive oil and grill in batches until striped gold on both sides; the first side will take 3-5 minutes, and the second a little less. Transfer to a plate as they are ready.
  5. Lightly season the chicken fillets then grill, one at a time if necessary, for 1-2 minutes each side, turning them once you see the flesh is cooked through by about two thirds. Once cooked, they should feel firm when pressed. Warm the grains according to pack instructions then stir in most of the parsley, the lemon zest and any remaining lemon juice.
  6. Serve the chicken with the grains and courgettes. Dollop the sauce on top, dust with extra sumac and scatter with parsley and a few more pistachios, finely chopped.

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