Solo: Mustard Chicken Salad

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Solo: Mustard Chicken Salad

Mustard coated free-range chicken served with a tomato caper salad in a mustard & balsamic dressing.

Ingredients to serve 1

  • ¼ x cauliflower – cut into florets
  • 1 tbsp x balsamic vinegar
  • ½ tsp x Dijon mustard
  • 10g x sundried tomatoes – chop roughly
  • ¼ x red onion – peel & chop finely
  • ½ tbsp x capers – chop roughly
  • 1 x tomato – dice (1cm)
  • ½ tbsp x pumpkin seeds
  • ½ tsp x mustard powder
  • 1 x chicken breast
  • 3g x fresh basil – discard stalks
  • olive oil (from your pantry)
  • salt & pepper (from your pantry)
  • tin foil (from your pantry)
  • cling wrap (from your pantry)


Step 1

Preparation: Preheat the oven to 200°C. Prepare all ingredients as indicated above.

Step 2

Cauliflower: Place on a tin foil lined baking tray with a drizzle of olive oil and season with salt and pepper. Mix, arrange in a single layer and roast for 12-15 minutes until slightly charred.

Step 3

Pumpkin seeds: Place a pan on high heat and dry toast for 2 minutes until most of them have popped. Toss often to make sure they don’t burn.

Step 4

Tomato caper salad: To make the dressing, mix together the balsamic vinegar and Dijon mustard, then whisk in the olive oil (1 tbsp for 1). Mix together the sundried tomatoes, onion, capers and tomatoes, then add the dressing and mix through.

Step 5

Chicken breast: Place the chicken breast between two sheets of cling wrap and bash with a rolling pin (or full wine bottle) to flatten (1½ cm). Season with salt and pepper and coat with mustard powder. Place a pan on medium-high heat with a drizzle of olive oil. When hot, add the chicken and cook for 3-4 minutes a side until golden and cooked through.

Step 6

Serve by slicing the basil leaves and sprinkling it over the salad with the toasted pumpkin seeds. Serve with the chicken and roast cauliflower.