Healthy Asian Chicken Salad Recipe
Ingredients
- 500 g skinless chicken breasts, fat trimmed
- pepper
- 2 cloves garlic, peeled and halved
- 4 coriander stalks, including roots and leaves
- 100 g rice noodles
- 3 cups Chinese cabbage (Wombok), finely shredded
- 2 carrots, peeled and cut into matchsticks
- 4 spring onions (including green tops), ends trimmed, thinly sliced diagonally
- 3 cups bean sprouts
- 1/2 cup mint leaves, loosely packed, roughly torn
- 2 tbs lime juice
- 2 tbs sweet chilli sauce
- 2 tsp fish sauce
- 1 tbs water
- 40 g unsalted peanuts, roughly chopped
Method
- Place both chicken breasts in a medium saucepan with enough water to just cover. Season with black pepper.
- Add garlic, coriander roots and stems, reserving leaves.
- Place over high heat and bring to the boil. Reduce heat and simmer with lid on for 2 minutes.
- Switch off heat, cover and leave chicken to rest in the liquid stock while preparing salad.
- Place the noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften. Drain well.
- Add cabbage, carrot, spring onions, bean sprouts and mint to noodles. Roughly chop mint leaves and add to salad ingredients.
- Remove chicken and garlic from liquid stock and set aside to cool slightly.
- To make dressing, mash cooked garlic in a cup and combine with lime juice, sweet chilli sauce, fish sauce and water.
- Coarsely shred or thinly slice the chicken then add to the salad with dressing and combine.
- Serve immediately, topped with peanuts.
Hint
This dish can be made in advance, but dressing and peanuts are best to be added to salad just before serving.
Variation: Replace the rice noodles with 100g fresh egg noodles. If using dried egg noodles, you will have to cook them according to the packet directions.
Substitute poached chicken for 2 skinless breasts of a cooked roast chicken.
Serving Suggestion: For added spice, add a chopped red chilli to the salad mix or sprinkle with white pepper.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1528 kJ | 312 kJ |
| 365 Cal | 75 Cal | |
| Protein | 33.3 g | 6.8 g |
| Fat, total | 9.4 g | 1.9 g |
| — saturated | 2 g | 0.4 g |
| Carbohydrate | 32 g | 6.5 g |
| — sugars | 9 g | 1.8 g |
| Sodium | 1196.5 mg | 244.4 mg |
| Fibre | 8.5 g | 1.7 g |
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Comments (1)
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Very tasty and made quite a lot, next time I will halve the recipe
Anonymous
Posted on: 15 Sep 16
