Hot Chicken Salad by Joanne Turner

Dietary Guidelines: , , , , , ,

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Serves

2

Ingredients

  • 1 wholemeal Lebanese bread
  • ¼ cup balsamic vinegar
  • 1 tablespoon seeded mustard
  • 2 teaspoons olive oil
  • 3 cups mixed baby lettuce leaves, thoroughly washed
  • ½ Lebanese cucumber, washed and sliced into ribbons
  • ½ medium carrot, washed and sliced into ribbons (using a vegetable peeler)
  • 300 g skinless chicken breast
  • canola or olive oil spray
  • 6 large strawberries, stalks removed and cut into thin wedges
  • ¼ cup slivered almonds

Method

 

  1. Preheat oven to 200oC/180oC fan-forced.
  2. Cut Lebanese bread into 8 equal wedges and place on a pizza tray. Heat in preheated oven until crisp (about 5 minutes). Remove from oven and allow to cool.
  3. Mix vinegar, mustard and olive oil in a small bowl or shake in a small jar until well combined.
  4. Wash and prepare lettuce, cucumber and carrot and lightly dress with 1–2 tablespoons vinegar mixture and place in serving bowls.
  5. Thinly slice chicken and spray with oil. Heat a non-stick flat or griddle pan on high, turn down to a medium heat and place chicken pieces in pan.
  6. Turn heat to low, turn chicken over and pour in remaining vinegar mixture to the pan.  Allow this to simmer until vinegar mixture thickens. Turn heat off and allow to cool for a few minutes while you prepare the rest of the salad.
  7. Top salad with strawberry pieces and almonds. Place Lebanese bread wedges in a fan-like shape on one side of the bowl.
  8. Top with chicken and a little of the hot vinegar sauce.

RECIPE NOTES

Health tip: Adding fruit to salads not only adds colour and fibre, it gives you a burst of vitamin C to assist the absorption of vegetable-based iron in the green salad vegetables.

Cook’s tip: Replace chicken with lean beef or lamb as a high-iron alternative.

Gluten Free: Use low GI gluten free bread toasted or gluten free flatbread

Todder Friendly: Whole nuts are not suitable for children under 5 years due to choking risk.

Nutritional Analysis

Per serve energy 2089 kJ, protein 40.4 g, fat 22.8 g, saturated fat 4 g, cholesterol 99 mg, carbohydrate 29.1 g, fibre 6.5 g, sodium 385.4 mg, GI low