Chargrilling or griddling is a great low-fat method of cooking. Serve with a large green salad and Tomato Relish (see page 28).
SERVES 4 PREPARATION 10 minutes, plus marinating COOKING 35 minutes
2 tbsp fajita spice mix
½ tsp crushed dried chillies
2 tbsp olive oil, plus extra for brushing
600g/1lb 5oz skinless chicken breast, cut into strips
1 large red onion, halved and sliced
1 large red pepper, halved, deseeded and cut into strips
2 courgettes/zucchini, cut into strips
400g/14oz tin black beans in water, drained
1 large avocado, halved, pitted/stoned and flesh scooped out
juice of 1 lime, plus a few strips of zest
1 small garlic clove, minced
salt and freshly ground black pepper
1 Mix together the fajita spice mix, crushed chillies and oil in a shallow dish. Season with salt and pepper, to taste. Add the chicken and turn to coat. Set aside in the refrigerator, covered, for about 1 hour to marinate.
2 To make the guacamole, put the avocado, lime juice and garlic in a bowl. Use a fork to mash the avocado to a coarse purée. Season to taste and scatter with the lime zest before serving.
3 Heat a griddle pan and remove the chicken from the marinade using tongs, then griddle for 8–10 minutes, turning once, until cooked. (You will probably have to do this in 2 batches.) Remove from the pan and keep warm in a low oven.
4 Put the onion and red pepper in the griddle pan, brushing them with a little oil. Cook for 8 minutes, turning once, until slightly blackened, then remove and keep warm with the chicken while you griddle the courgettes/zucchini for 5 minutes.
5 Meanwhile, tip the beans into a pan, add a splash of water and heat through. When the beans are hot, combine them with the onion and pepper. Divide the vegetables and beans into 4 plates and top with the courgettes/zucchini, chicken and a spoonful of guacamole.
Avocados contain heart-friendly monounsaturated fat. What’s more, they are good source of lutein, which protects the eyes against age-related degeneration and cataracts. They also have cholesterol-reducing properties, are a great source of vitamin E and protect against the ageing process.
Food Facts per Portion
Calories 476kcal • Total Carbs 37.8g • total sugar 4.9g • added sugar 0g