Chicken, Anchovy & Jersey Royal Salad
Description:
This hearty and flavorful salad combines tender roasted chicken, buttery Jersey Royal potatoes, and salty anchovies with crisp greens and a punchy mustard vinaigrette. It’s a vibrant dish perfect for a light yet satisfying lunch or summer dinner, offering a mix of protein, healthy carbs, and savory umami.
Prep & Cook Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Ingredients:
For the Salad:
2 chicken breasts (skin-on or skinless, depending on preference)
400g Jersey Royal new potatoes, halved
1 tbsp olive oil (for roasting)
1 tsp salt & ½ tsp black pepper
8 anchovy fillets in olive oil (drained and halved)
1 small red onion, thinly sliced
100g mixed salad greens (e.g., arugula, baby spinach, watercress)
1 tbsp capers (optional)
Fresh parsley for garnish
For the Dressing:
2 tsp Dijon mustard
1 tbsp white wine vinegar or lemon juice
3 tbsp extra virgin olive oil
1 small garlic clove, minced
Salt & pepper to taste
Instructions:
Cook the Jersey Royals:
Boil potatoes in salted water for 12–15 minutes until tender.
Drain and set aside to cool slightly.
Roast or Pan-Sear Chicken:
Preheat oven to 200°C (400°F) if roasting.
Season chicken breasts with salt and pepper.
Roast for 20–25 minutes or pan-sear on medium heat for 6–7 minutes per side until cooked through.
Rest for 5 minutes, then slice or shred.
Prepare the Dressing:
Whisk together Dijon mustard, vinegar/lemon juice, olive oil, minced garlic, salt, and pepper in a small bowl.
Assemble the Salad:
In a large bowl, combine greens, warm potatoes, sliced red onion, anchovy fillets, and capers (if using).
Drizzle dressing over and toss gently.
Top & Serve
Add sliced chicken on top.
Garnish with fresh parsley.
Serve warm or room temperature.
Nutritional Info (Per Serving):
Nutrient Amount
Calories 420 kcal
Protein 32g
Carbohydrates 25g
Sugars 3g
Fat 22g
Saturated Fat 4g
Fiber 3g
Sodium 680mg
Cholesterol 90mg
Note: These values are approximate and can vary depending on specific ingredients.
Questions & Answers:
Q: Can I use a different potato instead of Jersey Royals?
A: Yes! Baby potatoes or Yukon Golds are great substitutes. Just boil until fork-tender.
Q: What can I use if I don’t like anchovies?
A: Try roasted olives, sun-dried tomatoes, or grilled artichokes for a similar salty punch.
Q: Is this salad good for meal prep?
A: Absolutely. Store components separately and combine just before eating for the freshest taste.
Q: Can I make it dairy-free/gluten-free?
A: It’s naturally gluten-free and dairy-free as written!
Q: how can I make this salad more filling?
A: Add a boiled egg, avocado slices, or some white beans for extra prot
ein and fiber.