Joe Wicks’ healthy chicken salad with lemon pesto recipe
JOE Wicks is giving Sun readers an exclusive look at his new recipes and fave exercises to celebrate the upcoming release of his third book Lean in 15: The Sustain Plan.
Your daily meal choices will depend on whether you have completed one of Joe’s workouts that day or are having a rest day.
On workout days you must choose one post-workout, carbohydrate re-fuel meal, two reduced-carbohydrate meals and two snacks.
If you complete a workout in the morning, opt for a high-carb breakfast. If you sweat through exercise after work, choose a high-carb meal for dinner.
On rest days you can choose any three reduced-carb meals and two snacks.
Chicken salad with lemon pesto
Serves 1
REDUCED-CARB
Make ahead
A quick and easy salad that’s great eaten cold so is perfect for taking to work – much better than buying a sandwich on the go and it will keep you lean, too.
Ingredients
1 x 240g skinless chicken
breast fillet
drizzle of olive oil
salt and pepper
1 tsp cumin seeds
25g pine nuts
1 tbsp pesto
juice of 1 lemon
large handful of baby spinach
leaves, rocket or watercress
1 pre-cooked beetroot
5 sundried tomatoes, roughly
halved
40g feta
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Method
Preheat a griddle pan over a high heat.
Place the chicken between two pieces of cling film or baking parchment on a chopping board.
Using a rolling pin, meat mallet or any other blunt instrument, bash the chicken until it is about 1cm thick all over.
Drizzle the breast with olive oil and season with salt and pepper.
When the griddle pan is smoking hot, fry the bashed breast for about four minutes on each side.
When you are happy the chicken is cooked through – you can check by slicing into a thicker part to make sure the meat is white all the way through, with no raw pink bits left – remove it to a plate and leave to rest.
While the chicken is cooking, toast the cumin seeds and pine nuts in a frying pan for about one minute over a high heat.
Slide the seeds onto a plate and leave to cool.
Dollop the pesto into a bowl, squeeze in the lemon juice and stir until thoroughly combined.
When you’re ready to eat, lay the chicken on a plate then artistically chuck on the salad leaves, followed by the beetroot and sundried tomatoes.
Crumble over the feta and drizzle the lemon pesto on top. Finish by scattering over the toasted seeds.
Next try Joe's steak with mushrooms and chicken with hash browns.
Lean In 15: The Sustain Plan by Joe Wicks is published by Bluebird on 17th November at £16.99