GeneKitchen: Roasted Tomato, Chicken and Broccoli Salad







There’s no “magic” involved in preventing high blood pressure, regular exercise and eating smart can go a long way toward sustaining a healthy blood pressure. Here is a high-blood-pressure recipe for dinner and you won’t even miss salt!

Roasted Tomato, Chicken and Broccoli Salad

Main course salad with its flavour coming from the roasted tomatoes and dressing prepared right in the pan. The meal is dairy free, gluten free, low in calories and carbohydrates.

Ingredients (serves 6)

  • 600g boneless, skinless chicken breasts
  • 4 cups of broccoli florets
  • 600g medium tomatoes
  • 3½ tablespoons of extra virgin olive oil
  • 1 teaspoon freshly ground pepper
  • ½ teaspoon chilli powder
  • ¼ cup lemon juice


Place chicken in a saucepan and add enough water to cover; bring to a simmer over a high heat. Cover, reduce heat and simmer gently until the chicken is cooked through, roughly 10 to 12 minutes. Transfer chicken pieces to a cutting board, and shred into bit-size pieces once cooled.

In a large pot boil the broccoli until tender, roughly 3 to 5 minutes. Drain and rinse with cold water until cool.

Cut tomatoes in halves. Gently squeeze out seeds and discard. Allow to drain on a paper towel.

Place a large pan, such as a cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with extra virgin olive oil and place cut-side down in the pan. Cook until roasted and beginning to turn soft, roughly 4 to 5 minutes. Brush the tops of the tomatoes lightly with extra virgin olive oil, turn and cook until the skin is roasted, roughly 1 to 2 minutes. Transfer to a plate and allow to cool.

In the pan which you used to roast the tomatoes in, heat the remaining extra virgin olive oil in the pan over medium heat. Stir in the pepper and chilli powder, stirring constantly, until fragrant for about 45 seconds. Slowly pour in lemon juice. Remove the pan from the heat. Stir to scrape up any browned bits of the tomatoes.

Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken and broccoli. Pour the pan dressing over the salad and toss to coat the ingredients.



Photo: Pexels

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