12 October 2014

Lemon & Rosemary Chicken with Fennel & Cabbage Slaw

Not really sure where the last few weeks have gone.  I have been cooking & eating, but just enjoying rather than photographing every concoction hence the lack of posting here on Toast. Sometimes it is good just to enjoy rather than be thinking about every meal being a blog post.  There’s been some wonderful seafood including quite spectacular Vietnamese scallops with soy, garlic & lemongrass dipping sauce & prawns with a spicy mango & tomato dipping sauce.  Plus a wonderfully spicy Thai green curry & a Mexican fiesta; guacamole of course, spicy grilled prawns to start & then chilli & honey BBQ racks of lamb washed down with some quite delicious Mexican Mojitos.

Not to mention a couple of ladies lunches...including Ladies Lunch at Soul.  Sadly by the time you read this you will have missed Ladies Lunch at Soul & will just have to wait until next September!  Sorry!  However you should really head down there any sunny day for a lazy lunch.  The perfect spot by the water where the food is delicious & service always fantastic.

And after all that Spring is really here, well finally really here this weekend.  It’s felt like a long time coming.  A little tease every now & then over the last few weeks with a random sunny day before the southerlies return to blow us away with their icy gusts & rain, lots of rain!  But this weekend, it’s warm, the days are longer & the BBQ is getting it’s first proper work out of the season.

And with Spring here & Summer fast approaching time for a little healthier living.  No diet per se just cutting out the should be treats that seem to have become the norm & a little less wine, well for a few weeks anyway!

Fortunately my gym BodyTech has put together a programme that will keep me on track for the next 4 weeks, well 3 more we’re already one week down, & kick me back on track.  In a nutshell for the next 4 weeks, super slow weights 3 times a week, lots of water & some very tasty, healthy meals.  The only thing really cut out is the wine.  For me I just needed a few weeks structured & planned out to get me back on track post all those winter indulgences.  The one treat for me is no cardio! Yes you heard right this one’s really all about converting fat to muscle to make me a leaner & more efficient me.  I have done it before & it works, promise. But any excuse for no cardio works for me.

Like I said no diet per say; no one food group is cut out so that works for me. I just can’t do the no diet, no carbs no sugar no fat paleo Atkins no taste no joy or whatever the latest trend is on what we shouldn’t be doing.  I’d rather do what we should be doing.  This is just tasty, healthy fresh food. More common sense eating than anything else.  Last week included couscous salads & Mexican beef & bean pies for lunches & dinners included stir fired honey chicken, baked fish with potato & watercress salad & this bright, tasty super healthy chicken; lemon & rosemary chicken with fennel & cabbage slaw.

Lemon & Rosemary Chicken with Fennel & Cabbage Slaw, adapted slightly from Healthy Food Guide


2 tbsp rosemary, finely chopped
Pinch chilli flakes
Zest of 1 lemon
1 tbsp olive oil
4 x 120g skinless chicken breast fillets
2 fennel bulbs, thinly sliced
Fennel frond, optional
1/4 small red cabbage, trimmed, finely shredded
1/4 cup flat-leaf parsley, chopped
1 tbsp olive oil
Juice of one lemon
Cooking oil spray
1/4 cup salt-reduced chicken stock
Juice of half a lemon
Salt & pepper


Pre heat oven to 180C/350F

Place the  rosemary, chilli flakes, lemon zest & olive oil on a plate, season with salt & pepper & mix together. Press each side of the chicken breasts in the mixture to coat & place in a baking tray. Pop in the oven for 20-25 minutes until the chicken is cooked through. It will depend on the thickness of the chicken breasts so just check on them.  When ready the juices will rub clear.

While the chicken is cooking make the slaw. Place the fennel, fennel fronds, cabbage & parsley in a bowl & mix to combine. In a small bowl whisk together the lemon juice, olive oil & a little salt & pepper. Drizzle over slaw & toss to combine.

Remove the chicken from the oven & cover with foil to keep warm while you make the sauce, well more of a drizzle really. Place any juices from the baking tray in a small frying pan & add the chicken stock & lemon juice. Bring to a simmer & let it heat through for a moment or 2.

To serve place the slaw on plates, top with the chicken & drizzle with the sauce.



  1. It's so easy for a few pounds to creep on over winter, isn't it, when we all seem to indulge in a little more comfort eating than we really should. You're approach to shedding it though is bang on - diets never, ever work, and they're no fun. If we all ate plenty of dishes like this one, we'd be bursting with health and i great shape to boot. Enjoy your spring - feels like it's finally arrived here too xo

  2. Thanks Sure, thought it had arrived, Spring that is, but she seems to have vanished again!


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