Aromatic poached chicken salad

Aromatic poached chicken salad

Preparation time: 20 minutes

Cooking time: 15 minutes

Serves: 6-8

INGREDIENTS

Poached chicken

1 clove garlic, bruised
2 teaspoons grated ginger
2 spring onions, bruised
1 large chicken breast llet 500ml salt reduced chicken stock 1 teaspoon black peppercorns
2 star anise
2 teaspoons soy sauce
1 teaspoon sesame oil

Salad

1 large carrot, peeled and spiralised or julienned 1 Lebanese cucumber, deseeded and sliced 125g bean sprouts
100g snow pea sprouts, stems removed
1 red capsicum, deseeded and finely sliced
1 punnet cherry tomatoes, halved
1 spring onion, thinly sliced
1/3 cup coriander leaves
1⁄4 cup basil leaves
1⁄4 cup mint leaves
1/3 cup (50g) roasted cashew nuts, roughly chopped

Dressing

1 clove garlic, crushed
1 long red chilli, deseeded (optional) and chopped
1⁄4 cup coriander root, chopped 1 teaspoon lime zest
2 teaspoons brown sugar
1⁄4 cup lime juice
1 tablespoon fish sauce

METHOD

1. For poaching chicken combine garlic, ginger and spring onions in a mortar and pestle and pound to a paste. Rub over chicken and refrigerate for 1 hour.

2. Heat stock, peppercorns, star anise, soy and sesame oil together in a saucepan over a medium heat and bring to the boil. Add marinated chicken breast to broth and bring back to the boil. Remove from heat, cover and leave to poach for 20 minutes or until cooked through. Remove chicken from broth, shred and set aside until required. Freeze the broth to use as an aromatic chicken stock.

3. For the dressing, place all the ingredients together in a small food processor and blend until smooth. Set aside until required.

4. To make salad, add shredded chicken, carrot, cucumber, bean sprouts, snow pea shoot, capsicum, cherry tomatoes, spring onion, coriander, basil, mint and cashews together in a large mixing bowl, tossing to combine. Drizzle dressing over salad, toss to combine and serve.

Nutrition Information (calculated on 6 serves; one serve = 360g)
844.4kJ, 17.2g protein, 8.7g total fat, 1.9g saturated fat, 10.5g carbohydrate, 7.9g sugars, 701.1mg sodium, 5.6g fibre.

From the dietitian

This fresh Asian style salad provides around 1.8 serves of salad vegetables per serve, just under half the recommended daily intake of vegetables for adults (5 serves per day for adult women; 6 serves per day for men). Asian sauces such as soy sauce and sh sauce are very high in salt*. When shopping for sauces, look on the Nutrition Information Panel to choose a brand with the lowest amount of sodium per 100mL that you can find. Soy sauce is also available in reduced salt varieties; these have at least 25% less sodium than regular soy sauce. The sodium in this recipe can be reduced by 30% from 701mg per serve to 491mg per serve by using soy and sh sauce with less sodium (soy sauce 3560mg/100ml; fish sauce 5220mg/100ml).

*Salt contains sodium; too much sodium can increase your risk of high blood pressure which is a risk factor for heart disease. The Suggested Dietary Target for sodium is 2000mg/day.

Recipes and Food Styling by Fiona Roberts.
Photography by David Sievers.
Consultant Dietitian: Julie-Anne McWhinnie – Accredited Practicing Dietitian.

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