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Pan grilling is real simple and if you have a corrugated grilling pan the end result is really impressive. This is a great fresh tasting meal and perfect for anyone following a no carb diet. If you are not dieting, just add some boiled baby potatoes or rice boiled in chicken stock. (for 4 people)
What you need
4 boneless skinless chicken breasts
2 tablespoons chopped fresh mint
Juice of 1 lemon
75ml olive oil
1 teaspoon crushed garlic
6 baby courgettes sliced diagonally
1 medium eggplant sliced (aubergine)
1 red pepper roughly cut
1 large red onion thickly sliced
Salt
Pepper
The process
Place the sliced eggplant(1cm thick) onto a plate and sprinkle with salt on both sides to draw out some of the bitterness. leave for 30 minutes while you repare the rest of the ingredients. Rinse under cold water and pat dry with a clean cloth or paper towel.
Make a marinade by placing the garlic, lemon juice, olive oil and mint into a bowl, mix and season with a pinch of salt and a good grind of black pepper.
Slice the chicken breasts through the center to form 8 thinner pieces. (you can also cut into strips diagonally across the grain). Place them in a bowl and pour over 1/2 the marinade ensuring that each piece is coated and set aside.
Do exactly the same to your cut vegetables and set aside. (best left for about 30 minutes or so)
Heat a grill pan to medium hot and grill the vegetables until they begin to soften and have begun to brown slightly. Do the same with the chicken pieces and serve immediately.
Never overcook chicken, you want it to just cook through and it will be tender and delicious.
If you liked this recipe you will really enjoy the chicken and sweet pepper stir fry.
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Mmmmm this sounds good …… especially for my diet many thanks!!!
You are welcome, have a great tasty weekend..