Asian Chicken Salad
This chicken salad has an Asian twist. Fried chicken is tossed with oranges, green onions, snow peas and lychees and is then crowned with a drizzle of creamy peanut dressing. What a treat for your heart and your taste buds!
500 g romaine lettuce
150 g snow peas
1 can (398 ml) lychees, drained and cut in half
1 large navel orange, peeled and cut into sections
1 red plum, pitted and sliced
4 green onions, thinly sliced
370 g chicken breasts
Creamy Peanut Dressing
1⁄3 cup reduced-fat mayonnaise
4 tablespoons creamy peanut butter
1 garlic clove, finely chopped
- Finely shred the lettuce and place in a bowl. Trim the snow peas and remove the strings. Cut the snow peas in half on the diagonal and add them to the bowl. Add the lychees, orange, plum and green onions and toss to combine.
- Coat a heavy-based frying pan with nonstick cooking spray and set over medium-high heat until hot, about 2 minutes. Fry the chicken until cooked through, about 4 minutes on each side.
- To make the dressing, whisk the mayonnaise, peanut butter and garlic in a small cup. Cut the chicken diagonally into thin slices and add the strips to the bowl. Just before serving, drizzle the Asian chicken salad with the dressing and toss to coat.
cooking time 10 mins
serves 4
PER SERVING
404 calories
32 g protein
18 g total fat
4 g saturated fat
75 mg cholesterol
29 g total carbohydrate
26 g sugars
8 g fibre
382 mg sodium
This salad works with many types of cooked lean meat and seafood. In place of the chicken, cook the same amount of boneless lamb, turkey breast, pork fillet, beef fillet or large shrimp.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
