• 115g chicken breast
  • 1 ½  tbs olive oil
  • 1 tbsp dijon mustard
  • ¼  tsp red chili flakes
  • ½  tbsp red wine vinegar
  • ½  tbsp honey
  • 1 cup rocket
  • 1 tbsp red onion
  • ½  cup cucumber
  • 2 tbsp low fat feta cheese


  1. Heat non-stick pan over medium high heat. Season chicken with salt and pepper.
  2. In a small dish combine 2 tsp olive oil, 1 t mustard and chili flakes. Coat chicken in this mixture.
  3. Place chicken in pan with a piece of foil on top. Then place a smaller pan on top and weigh it down with cans. Cook the chicken for 12 minutes per side or until cooked through. 
  4. Meanwhile, make the dressing by combining the remaining olive oil, honey, Dijon mustard and red wine vinegar.
  5. Slice onions and chop cucumber. Toss rocket, onions and cucumber in the dressing. Top salad with feta cheese.
  6. Serve chicken with the salad.


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* Results may vary from person to person