Nutritionist Lucy Hyland

Vietnamese Chicken Salad

April 23, 2010
Posted by Lucy

Friday 23rd April

The sun is out again and its lovely and warm so lets try another fresh tasty salad for dinner tonight. I find Asian salads perfect for healthy eating as they tend to use fresh herbs and citrus fruits to flavour rather than oils.

I often turn to Asian recipes to highlight the principles of a healthy meal plan. The Asian's tend to cook with loads of fresh herbs in their salads and also cook their food very fast - helping to keep the nutrients in. This salad is delicious...

Healthy recipes: Vietnamese Chicken Salad

Serves 4

3 pieces chicken breast fillets
1 dessert spoon olive oil
Sea salt
Freshly cracked pepper
90 grams bean sprout - rinsed
20 grams or ½ cup of mint leaves (stalks removed)
50 grams or 1 cup of basil leaves
200 grams or 4 cups Chinese cabbages finely shredded
2 medium carrots peeled and grated

Vietnamese Dressing

60 ml Lime juice
60 ml Fish sauce
2 tablespoons Rice vinegar
1 teaspoon caster sugar
2 very finely chopped Garlic Cloves optional
1/2 red onion
1 large red chilli (finely chopped)

Method

Chicken Salad

Preheat the oven to 220°C (425°F/Gas 7).

Heat a frying pan over a high heat, and while the pan is heating, brush the chicken with olive oil and season with salt and pepper.

Place the chicken skin-side down and sear for 2 minutes, turn and sear for another minute.

Put the chicken on a baking tray and cook in the oven for 8 to 10 minutes. Leave to rest for 20 minutes.

Shred the chicken into thin strips with your hands and place in a large bowl.

Add the remaining ingredients and toss to combine.

Vietnamese Dressing

  1. Place all the ingredients in a small bowl and stir until the sugar is dissolved

Dairy Free

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