Asian-style poached chicken salad
Serves: 4
Time to make: 15 mins
Total cost: $19.00 / $4.75 per serve
(at time of publication)
Ingredients
- 500g skinless, boneless chicken breast
- 3 cups hot water
- 4 kaffir lime leaves
- 1 lemon, quartered
- 2 cloves garlic
- 3-4 thin slices fresh ginger
- 2 tablespoons salt-reduced soy sauce
- 1 medium Granny Smith apple, washed
- 2 tablespoons lime or lemon juice
- ½ iceburg lettuce, shredded
- 2 stalks celery, thinly sliced
- 1 cup bean sprouts
- 2 spring onions, thinly sliced
- 1 bunch fresh coriander, roughly chopped
- 1 bunch (about 10-20g) mint, roughly chopped
- ¼ cup chopped unsalted, roasted peanuts or cashews
- Dressing
- 2 teaspoons fish sauce
- 2 tablespoons poaching liquid
- 2 teaspoons sesame oil
- ½ teaspoon brown sugar
- ½–1 teaspoon minced red chilli
Instructions
1 Place chicken in a large non-stick pan with water, lime leaves, lemon, garlic, ginger and soy sauce. Heat until boiling then reduce to a gentle simmer. Cover and cook for 12 minutes, turning chicken once after about 6 minutes. Remove from heat and leave chicken to stand (in the liquid) until cool enough to handle.
2 Lift cooled chicken from poaching liquid (reserve about 3 tablespoons of liquid) and shred finely. Transfer to a bowl and toss with 1 tablespoon of the liquid.
3 Julienne unpeeled apple then place in a large bowl and add lime or lemon juice. Toss together to prevent browning. Add vegetables, herbs and chicken. Toss gently to combine.
4 To make dressing, place ingredients in a small screw-topped jar and shake to combine. Pour dressing over salad and toss gently again. Garnish with nuts then serve immediately.
Variations
Make it gluten free: Use gluten-free varieties of soy sauce, fish sauce and minced chilli.
Nutrition Info (per serve)
Kilojoules 1050kJ
Calories 251cal
Protein 32g
Total fat 10g
–Saturated fat 2g
Carbohydrates 5g
–Sugars 5g
Dietary fibre 2g
Sodium 680mg
Calcium 60mg
Iron 2mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Lindsay Keats
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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