Refresh
    Healthy Seared Chicken Breast with Tomatoes, Wild Garlic and Rice.

    This Chicken Breast Lunch is rather healthy yet sustantial with the Glutinous Rice. It is also fragant because of the use of Aromatic Herbs like Wild Garlic and Thyme. The slight nutty flavour of Black Sesame Seeds add as well a little decoration. Then there is the freshness and slight acidity of the Tomatoes to brighten up your day. 

    Putting it all Together
    Healthy Seared Chicken Breast with Tomatoes, Wild Garlic and Rice.
    Timing
    • Preptime: 15-20 minutes.
    • Cooktime: 20 to 25 minutes.
    • Servings: 1 portion
    Ingredients

    Chicken Breast, 1.

    Wild Garlic, a Bunch.

    Tomatoes, medium size, 2.

    Glutinous Rice, 150 g.

    Lemon Thyme, a Bunch.

    Blasesame Seeds, 2 Tablespoons.

    Virgin Olive Oil.

    Black Peppercorns, crushed.

    Smoked Sea Salt.

    Optional: Veg Stock (for the Rice), Balsamic Vinegar, a drizzle for theTomatoes.

    Curly Parsley a little bunch, mainly for decoration purpose, but Parsley a teaspoon of it everyday gives the necessary Iron that our body needs per day.

    Steps

    This Recipe is easy to do but also very satisfying. First preheat the oven to gas mark 5.

    Put a frying pan on the stove with a little Olive Oil to sear the Chicken Breast to give it some colour. This should take about 3 minutes on one side and three on the other side or up until the Chicken Breast doesn't look anemic.

    Put a Saucepan on the go to launch the Glutinous Rice according to the packet instruction. You can add to the Water to be used a small Vegetable Stock Cube to add flavour to the Rice. 

    Chop your Tomatoes into wedges and place them on one side of the plate, on a bed of washed Wild Garlic Leaves. Don't crush, chop or torn the Leaves of the Wild Garlic for they are perfect as they are.

    Put your seared Chicken in the oven to cook it thoroughly for no one wants to eat raw Chicken. Make sure you add within the Baking tray a little Olive Oil and the Leaves of the Lemon Thyme to go with the Chicken Breast.  This should take between 5 to 10 minutes. If you have a Temperature cooking probe if is worth checking that the Meat did reach the right Temperature (74 degree Celsius).

    As the Chicken Breast is served in slices you can also check that it is done by the colour of the Breast, you do not want any pink just a moist white. If there is some pink put it back in the oven to give the Brest a quick flash to finish it off. Once done plate your Chicken beside the Tomatoes and upon the Wild Garlic bed.

    Turn your attention to the Glutinous Rice which should be cooked by then and place it upon the Plate. To finish off the plating, sprinkle the Black Sesame Seed, and a little Sea Salt. Add some crushed Black Peppercorns and a drizzle of Virgin Olive Oil and finish off by adding some Curly Parsley.

    All you have to do next is to enjoy your Lunch. Bon Appétit! 

     

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