Chicken-salad-recipes

Chicken Salad with Beans and Peas Recipe

Michelle Bridges shares an easy chicken breast recipe from her new cookbook Superfoods that doubles as one of your new go-to midweek dinner ideas. It’s healthy, full of incredible flavours and leftovers make a great next-day lunch.

Just the one superfood in this recipe, but so many other good things alongside it. The mixture of peas and beans gives heaps of fibre and iron, while the chicken gives a meaty texture without overloading the calorie count. Add the delicious dressing and you’ve got one hell of a tasty salad.

Recipe from Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges, photography by Henryk Lobaczewski and Julie Renouf. Published by Viking, RRP $29.99.

Serves: 2
Prep: 15 minutes. Cook: 10 minutes. Calories per serve: 380

Ingredients
250 g skinless chicken breast, trimmed
freshly ground black pepper
olive oil spray
100 g green beans, trimmed
100 g snow peas, trimmed
½ cup (60 g) frozen peas
¼ cup (70 g) no-fat Greek-style yoghurt
¼ cup fresh mint leaves
½ garlic clove
400 g can cannellini beans, drained and rinsed

Method
1. Season the chicken with black pepper. Lightly spray a char-grill pan with olive oil and heat on medium–high. Cook the chicken for 4–5 minutes each side or until lightly charred and cooked through.

2. Meanwhile, cook the green beans in a medium saucepan of boiling water for 4 minutes, adding the snow peas and frozen peas for the last 2 minutes. Drain and cool in iced water. Drain.

3. Process the yoghurt, mint and garlic together until smooth.

4. Thickly slice the chicken. Arrange the beans, peas and chicken on a serving plate. Drizzle with the dressing.

What’s your favourite chicken breast recipe?

superfoods

February 5, 2014

Healthy Lunch Ideas: Spicy Pineapple Chicken Salad Recipe

Sick of the same old sandwiches and looking for some healthy lunch inspiration? This spicy chicken pineapple salad is packed with bright, bold flavours and is delicious on its own, or we also like it with leftover rice or noodles. Try it for a tasty, light spring dinner as well.

Serves: 4-6
Preparation Time: 25 minutes
Cooking Time: 15 minutes 

Ingredients

1/2 cup ZOOSH Kung Pow Sweet Chilli with a hint of Garlic Dressing
2 skinless chicken breast fillets
1/2 cup sugar
1/4 cup water
1/2 cup roasted peanuts
Olive oil spray
1 medium pineapple, peeled, cut in half lengthways, cored and thinly sliced
1 large red capsicum, thinly sliced
1/3 cup coriander leaves
1-2 red chillies, seeded and finely chopped

Method

1. Pour 2 tablespoons of the dressing over chicken fillets, refrigerate and marinate for 2 hours. Reserve remaining dressing for salad.

2. Combine the sugar and water in a heavy based small saucepan and bring to the boil, stirring only until sugar has dissolved. Continue boiling until golden amber in colour. Working quickly and carefully, add the peanuts to the toffee and then spread using 2 forks in a single layer on a foil lined tray. Allow to cool.

3. Remove the chicken from marinade (discard the marinade), spray with oil and chargrill or panfry for 6-8 minutes or until cooked through. Cover and rest for 10 minutes before slicing thinly.

4. Arrange the pineapple, capsicum, chicken and coriander in a serving bowl. Add chilli to the remaining dressing and toss through the salad. Garnish with candied peanuts. Serve immediately.

Do you usually buy your lunch or make your own?

October 13, 2013