Easy to prepare, this low GI meal makes for a healthy summertime lunch.
4 chicken breast fillets, skinless
2 tsp (10ml) olive oil
salt and freshly ground black pepper
4 slices low GI bread (soy and linseed)
2 cos lettuces (or baby gem)
For the dressing:
1 clove of garlic, crushed
2 anchovy fillets
4 tbsp (60ml) fat-free Bulgarian yoghurt
squeeze of lemon juice
20g Parmesan cheese, finely grated
Heat a grill pan until hot. Brush chicken fillets with olive oil and season with a little salt and pepper. Place chicken breasts onto the hot grill pan, reduce to a medium heat and cook for 4-5 minutes on both sides, or until chicken is cooked. Remove chicken from the pan and allow to rest for a few minutes before slicing.
Place garlic and anchovy in a pestle and mortar and pound until a smooth paste is formed. Stir in yoghurt, lemon juice and cheese and check seasoning (try not to add salt if unnecessary). Place dressing in a bowl and add shredded lettuce, tossing well to combine.
Place one slice of low GI bread onto a plate and top with the dressed salad and grilled chicken.
Chardonnay will stand up well to the creamy, garlicky dressing.