If you struggle with hitting your 5-a-day then this salad is your new starting point. Easily hit your 5-a-day with this Asian-inspired satay salad. This meal is low in carbohydrates and packed with fibre making it an excellent choice any day. The satay sauce makes about 6 portions so don’t get too excited.
Ingredients
Makes 3 portions
Cabbage 170g, chopped
Red Cabbage 170g, chopped
Spring Onion 2, chopped
Bell Pepper 1 large, red
Carrot 1 large
Cucumber 10cm, chopped
Coriander handful
Sunflower Seeds pinch, toasted
Sesame Seeds pinch
Chicken 3 breasts
1kcal Olive Oil Spray
Satay Sauce soy sauce (3 tbsp), peanut butter (100g or 3.5oz), sriracha (1 tsp), rice vinegar (2 tbsp), lime juice (1 yield), sesame oil (1 tbsp), maple syrup (1 tbsp), ginger (1 tsp, grated), garlic (1 clove, crushed), water (3 tbsp)
Allergens: Gluten, Nuts, Sulphites. May contain Eggs, Lactose.
Method
Preheat the oven to 180 degrees and get the ingredients ready for easy access. As the oven heats, sear the chicken breasts on medium heat with 1 teaspoon of olive oil for 3 minutes on each side before adding them to a baking tray.
As the chicken cooks, begin making the salad. To a large salad bowl, add the cabbage (chopped), spring onion (chopped), carrot (peeled and grated), pepper (deseeded and chopped) cucumber (chopped), and coriander (finely chopped).
Then add the chicken to the oven and continue to cook for another 10 to 12 minutes depending on the size of the breast.
Next, it is time to make the salad dressing. To a bowl add the following soy sauce (3 tablespoons), peanut butter (120g), sriracha (1 tablespoon), rice vinegar (2 tablespoons), lime juice (1 lime yield), maple syrup (1 tablespoon), ginger (1 tsp grated), garlic (1 clove crushed), water 2 tablespoons). This should make more than enough to last and use in other meals outside of these. It creates 6 portions.
Add 1/2 the salad dressing to the salad and mix well before transferring the salad to a bowl. Or you can add the salad to the bowl and then add 1/6 of the dressing on top. Once the chicken is cooked, add it to the top of the salad and finish with a pinch of sunflower seeds and white sesame seeds.
Nutritional Information
Per Serving
KCAL: 483 | PRO: 42.5g | CARB: 20.5g | FAT: 25.5g | FIBRE: 9g