Turmeric Chicken Bowl with Chickpea and Avocado Mash

What to do with a half tin of chickpeas, a sad looking avocado and a couple of chicken breasts? Well, this dish might have answered that question. Ready in 12 minutes and thrifty as you like…

Turmeric Chicken, Tess Ward, salad bowl, chickpea, avocado, mash, light, diet, easy, simple, fastThis dish has been created for another day of waste free wednesday (where I use the ingredients dotted about the bottom of my fridge, to make dinner) –  in an effort to show you all how you can eat well, waste less and save more and still have delicious food.

For this recipe I have gotten creative with two of my staple ingredients, avocado and chickpeas and I have crushed them in to rustic mash, which I am serving cold, rather then warm, along with a beautifully spiced piece of seared chicken and a tangy tomato and feta salsa.

In essence this is the ideal summery meal. There is minimal cooking required and leftovers taste even better when boxed up for lunch. It is also crammed full of immuno-boosting ingredients, like ginger, turmeric and honey, which fire up the digestion and help fight summer sniffles. Turmeric Chicken, Tess Ward, salad bowl, chickpea, avocado, mash, light, diet, easy, simple, fast

Turmeric Chicken Bowl with Chickpea and Avocado Mash

If you fancy making this veggie, swap the meat for pan fried, smoked, tofu or a couple of poached/ boiled eggs.

Serves 2

Turmeric Chicken

 

  • 2 free range chicken breasts
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon turmeric power
  • 1 clove garlic, grated
  • 2 tablespoons olive oil
  • sea salt and freshly ground black pepper

Chickpea and Avocado Mash

  • 200g/ of a 1/2 carton cooked chickpeas
  • 1/2 large avocado, cut in cubes
  • 1/4 teaspoon ground turmeric
  • 25g feta, or crumbly goats cheese
  • 1 tablespoon fresh lime juice
  • 1 tablespoon coriander (or mint) finely chopped
  • sea salt and freshly ground black pepper

Rocket Salad and Tomato Salsa

  • 2 big handfuls rocket leaves
  • a handful cherry tomatoes, chopped
  • 25g feta, or crumbly goats cheese
  • 1/2 green chilli, finely chopped
  • 1 tablespoon coriander (or mint) finely chopped
  • 50ml extra virgin olive oil
  • 1 tbs unfiltered apple cider vinegar
  • 1 tsp ginger, freshly grated
  • 1  tsp honey
  • 1/2 tsp ground cumin
  • sea salt and freshly ground black pepper

Method

For the Chicken : Prepare the chicken by adding it to a bowl with the spices, garlic, salt, pepper and one tablespoon of olive oil. Toss to combine and coat the breasts in the colourful spice mixture.

Add a small frying pan to a medium heat, add a tablespoon of olive to the pan, with the chicken breasts. Pan fry the chicken over a medium/high heat on one side until its nice and golden, then flip.

Increase the heat to high for a couple of minutes, to get caramelization over the meat on the other side, then reduce the heat to low. Cover the chicken with a lid and simmer for 8-10 minutes depending on the side of the chicken breast. Set aside to rest the meat whilst you make the rest of the salad. If you check the meat, after you remove the meat from the pan don’t worry if it is lightly pink. The residual heat in the chicken breast will mean that the meat continues on cooking.

For the Chickpea Mash : In a bowl, mash together the avocado, turmeric and cooked chickpeas in to a rough paste. Add the coriander, (the addition of chopped mint is also nice, if you have it) squeeze in the lime juice season with sea salt and black pepper.

For the Dressing : Peel the ginger, using the back of your knife, or a teaspoon and finely grate on a box grater. Add the ginger to a small jar with the rest of the ingredients. Place the lid on and shake to combine and season to taste.

For the Tomato Salsa : Add the tomato, coriander, chopped chilli and feta to a little bowl with a drizzle of olive oil and a squeeze of lime and toss to mix

Slice the chicken and add it to a large bowl with the rocket and toss in the dressing. Arrange some leaves in the bottom of the bowl, top with the chickpea mash, then add the chicken. Arrange any remaining rocket around the side and finally finish with the tomato and feta salsa.

Serve immediately, or alternately tupperware it up for a tasty summer lunch box.

 

 

 

 

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