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Saffron Chicken, Lemon and Green Bean Salad

Saffron Chicken, Lemon and Green Bean Salad 4.000

Deb Lindsey for The Washington Post

Jun 4, 2014

It's hard to believe that such a quick marinade accounts for such bright color and flavor in the chicken. But the subtle star of the dish is the lemon peel, mellowed and tenderized by poaching.

Make Ahead: The lemon can be poached and refrigerated up to 5 days in advance. The salad can be refrigerated for up to 3 days.


Servings:
4

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings; makes 6 cups

Ingredients
  • 1 lemon (preferably unwaxed), scrubbed well
  • 1 1/2 teaspoons kosher salt, plus more as needed
  • Pinch saffron threads, crumbled
  • 2 tablespoons finely chopped mint leaves
  • 1 clove garlic, minced
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • About 1 1/4 pounds boneless, skinless chicken breast halves (tenderloins removed), trimmed of visible fat
  • 1 pound fresh green beans, trimmed
  • 2 tablespoons finely chopped fresh thyme leaves
  • 1 tablespoon honey
  • Freshly ground black pepper

Directions

Use a fork to prick the lemon in 3 or 4 places. Place in a small saucepan along with 1 teaspoon of the salt. Cover with water; bring to a boil over high heat, then reduce the heat to low, cover and cook for 50 minutes or until quite tender. Drain and cool.

Meanwhile, whisk together the saffron, mint, garlic, 1 tablespoon of the lemon juice, 1 tablespoon of the oil and the remaining 1/2 teaspoon of salt in a gallon-size plastic zip-top bag. Add the chicken and seal. Massage to coat; let it marinate (at room temperature) while you prep the beans.

Set up a steamer over a few inches of barely bubbling water (over medium heat). Place the beans inside; cover and steam for 4 minutes or until crisp-tender and a brighter shade of green. Cool, then cut into 1/2-inch pieces, transferring them to a mixing bowl as you work.

Grease a large skillet with cooking oil spray and place it over medium-high heat. Once the pan is hot, add the marinated chicken. (It's okay if some marinade remains on the chicken; discard any remaining marinade.) Cook for 8 to 10 minutes, then turn the chicken over and cook on the second side for 6 to 8 minutes or as needed, until the chicken is cooked through and nicely browned. Cool, then cut into bite-size pieces, transferring them to the bowl of green beans.

Slice off and discard the ends of the lemon, then cut the fruit in half lengthwise. Scoop out and discard the flesh and pulp. Cut the remaining peel (with pith) into thin slices, then into 1/4-inch pieces, adding them to the bowl as you work. Add the thyme.

Whisk together the remaining 2 tablespoons of lemon juice and the honey in a liquid measuring cup, then whisk in the remaining 3 tablespoons of oil to form an emulsified dressing. Season lightly with salt and pepper.

Pour the dressing over the lemon-chicken mixture and toss to incorporate. Serve at room temperature.

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Recipe Source

Adapted from "The Food You Crave: Luscious Recipes for a Healthy Life," by Ellie Krieger (Taunton Press, 2008).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

Avg. Rating (3)

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Nutritional Facts

Calories per serving: 340


% Daily Values*

Total Fat: 16g 25%

Saturated Fat: 3g 15%

Cholesterol: 80mg 27%

Sodium: 400mg 17%

Total Carbohydrates: 17g 6%

Dietary Fiber: 5g 20%

Sugar: 6g

Protein: 35g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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