Vietnamese Chicken Salad

Vietnamese Chicken Salad


Ingredients

  • 500g chicken breast fillets
  • 150g rice stick noodles
  • 2 tbspn rice vinegar
  • 4 tbspn fresh lime juice
  • 2 tbspn sweet chilli sauce
  • 4 tsp fish sauce
  • 2 tsp peanut oil
  • 100g (2 cups) finely shredded chinese cabbage
  • 2 carrots, peeled, coarsely grated
  • 8 green shallots, ends trimmed, thinly sliced diagonally
  • 1/4 cup loosely packed fresh mint leaves
  • 1/4 cup firmly packed fresh coriander leaves

Directions
Place chicken in a medium saucepan and cover with cold water. Place over high heat and bring to the boil. Reduce heat to low and simmer, uncovered, for 10 minutes or until chicken is cooked through. Use a slotted spoon to transfer chicken to a plate. Set aside for 10 minutes to cool slightly. Coarsely shred chicken and place in a large bowl.

Meanwhile, place noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften. Stir with a fork to separate. Drain well.

Place vinegar, lime juice, sweet chilli sauce, fish sauce and oil in a screw-top jar and shake until well combined.

Add the noodles, cabbage, carrot, green shallot, mint and coriander to the chicken and gently toss to combine. Drizzle with dressing and gently toss to combine. Divide the salad among serving plates and serve immediately.

Serves 4.

Nutritional Info: 308 calories, carbs 33g, protein 32g, fat 3.9g, sat fat 0.8g, fibre 2g

Chargrilled Turkey with Quinoa Salad

Chargrilled Turkey & Quinoa Salad

Chargrilled Turkey & Quinoa Salad

Ingredients

  • 200g quinoa
  • 1/2 cucumber cut into 1cm chunks
  • 175g cherry tomatoes, halved
  • 3 spring onions, finely sliced
  • handful parsley, roughly chopped
  • 1 tbspn olive oil, plus 1 tsp
  • juice of one lemon
  • 4 x 150g turkey steaks
    1. For the dressing:

    2. 1 and 1/2 tbspn tahini paste
    3. 1 and 1/2 tbspn low fat yoghurt
    4. juice of 1/2 lemon
    5. 1/2 garlic clove, crushed
    6. 1/2 tsp honey

Directions
Tip the quinoa into a saucepan and pour over 600ml water. Cover with a lid and bring to the boil. Turn down and simmer until the water has evaporated (just as you’d cook rice) – about 20 mins. Take off the lid and leave to cool while you prepare the turkey and salad.

Tip the cucumber, tomatoes, spring onions and herbs into a large mixing bowl. Pour over 1 tbsp olive oil and lemon juice, season well and mix everything together.

Heat a griddle pan and, when smoking hot, rub the turkey steaks with 1 tsp olive oil. Cook for about 5 mins on each side, depending on thickness. Stir together all the dressing ingredients along with 3 tbsp water. Toss the quinoa together with the salad and arrange on plates. Cut the turkey into thick slices, pile up on the quinoa and drizzle over the dressing.

Serves 4.

Nutritional Information: 401 cals, protein 46g, carbs 31g, fat 11g, saturated fat 2g, fibre 1g

Strawberry and Mozzarella Salad

strawberry_salad

Strawberry & Mozzarella Salad

  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
  • 1 250g container of strawberries, hulled and sliced
  • 90g lowfat mozzarella cheese, diced (about 3/4 cup)
  • 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12g (Sat Fat 3.5g) Protein 6g; Carbs 7g; Fibre 2g