Posted by Mia | Posted in healthy recipes, Picnic Food And Recipes | Posted on 16-08-2012
Sandwiches are great– but they can get boring at a picnic. Sometimes you want a plate of healthy, wholesome foods for a picnic! This delicious lemon-pepper chicken breast over garden salad dish will make a spectacular presentation. It’s so fresh and vibrant, just looking at it will remind you of a summer day and make you long to haul your picnic basket out of storage.
1-1/2 to 2 lbs boneless, skinless chicken breast
3 tbsp olive oil
1 squeezed lemon
1 teaspoon (about 2 cloves) minced garlic
1/2 tsp black pepper
1 tsp salt
1 tsp finely ground poultry seasoning blend
Nonstick cooking spray
This will make enough to serve 6 to 8 people, but you can easily halve or double this recipe.
Get a package of chicken breast that’s boned and skinned, ready to go.
Lay the breast on a cutting board and slice it into thin slices, holding the knife on an angle.
You want to make what looks like chicken fingers.
As you slice, pile them up in a big bowl.
Now for the marinade. Start with olive oil.
Add lemon juice.
Put in some garlic.
Add salt and pepper.
Get a store brand poultry seasoning mix to give it even more flavor.
Mix them around very well, turning and separating the chicken pieces until they are well and evenly coated.
Cover them up, them up and put them in the fridge to marinate for at least 30 minutes, though you can leave them for up to 2 or 3 hours.
In the mean while, start your salad in a big bowl. This type of bowl that comes with handles and a cover is perfect because it can go right into the picnic basket. Start with your favorite chopped lettuce, or with a ready-made bag mix.
Slice in some cucumbers.
Throw in some tomatoes.
Red onion gives a nice flavor.
You don’t have to stop there. You can shred carrots, put in sliced olives, add some bell pepper or artichoke hearts– whatever you like in your salad!
Get the frying pan ready on the heat at medium-high. If you prefer, you can use the grill. There’s enough oil in the marinade to discourage sticking, but to be sure you can give the surface a spritz of nonstick cooking spray.
When the cooking surface is hot, lay out the chicken pieces nice and flat. Space them out a bit; you want the heat and air to circulate around them.
Watch the edges. When they begin getting whitish to golden brown, it’s time to flip. That should take about 2 to 3 minutes.
Turn them over with the tongs, keeping them spaced out. Adjust the heat higher or lower if necessary– you want that golden brown color. It’s better to let them cook a little longer than risk burning them.
Use a meat thermometer to check them. They are safe when they reach an internal temperature of 160 degrees. Carry over heat will bring them up to about 165. Don’t overcook them! Breasts can get very tough if overcooked.
Get a clean, fresh pair of tongs to remove the cooked chicken. Remove the batch and put them in a container. Do the rest of the chicken in batches.
Lay them over the garden salad and serve with your favorite salad dressing.
They also make a kicking sandwich on a kaiser roll topped with some mayo, lettuce and tomato!