Seared Chicken Breast with California Prunes, Rice & Lentils
Prune It is a healthy eating campaign designed to educate consumers to understand the role that California Prunes can play in helping to help reduce the fat and sugar content across a wide range of recipes. When blended into a puree, prunes offer a useful fat replacer in cooking by adding fat-like (but fat-free) characteristics that also work to enhance the flavours in both sweet and savoury dishes.
In addition, the naturally occurring sugars present in California Prunes can also be used to provide a natural replacement for some of the processed sugars that traditionally feature in sweet recipes. And because of their high fibre content and ability to add bulk to dishes, California Prunes also have a role to play in reducing portion size without compromising on filling power or taste.
Makes: 2Prep Time: 20 minutes, plus 4 hours soakingCook Time: 45 minutes
- For the chicken:
- 1 large chicken breast
- 2 tbsp rapeseed oil
- 1 lemon - rind & juice
- Salt, to taste
- 10 leaves of basil (optional)
- For the rice:
- 1 small onion, finely chopped
- 80g basmati rice
- 60g puy lentils
- 250ml chicken stock
- 2 tbsp California Prune juice
- 6 California Prunes, chopped
- 1 tsp rapeseed oil
- 1 tsp coriander seeds, crushed
- 1 tsp cinnamon
- Salt & pepper to taste
- First soak the rice in water for at least 4 hours, this will help to cook the rice quickly.
- Heat the teaspoon of rapeseed oil in a non-stick saucepan, add the onion and soften, then add the spices and chopped California Prunes. Cook for a further minute and leave to one side.
- Cook the lentils in the chicken stock for about 10 minutes until they are not quite cooked.
- Drain the soaked rice, add the rice to the onion, lentils mixture and prune juice. Add a squeeze of lemon and mix well. Cover with tin foil and simmer on a low heat for 10-15 minutes. Season well. Keep warm until the chicken is cooked.
- In a frying pan add the oil and place on a medium heat. Gently fry the chicken breast for 15 minutes skin side down and then turn over and gently cook the other side, for approximately another 15 minutes. Using a lid works well as it creates condensation which will help to keep the meat moist
- Finish with a squeeze of lemon and some fresh chopped basil to serve