Satay Chicken Salad | Slimming Friendly
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4.9
21 reviews
Excellent
Satay Chicken Salad | Slimming Friendly
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This delicious satay chicken salad will soon become one of your favourite recipes! Serve as a light lunch or in crunchy lettuce boats to share as an appetizer.
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Ingredients
FOR THE SALAD
- 450 g | 1 pound mini chicken breasts
- 1 gem lettuce (or half a romaine lettuce)
- 1 carrot , grated
- 1 tbsp fresh coriander (cilantro), chopped
- 1 tbsp fresh mint , chopped
- Fry light to fry the chicken or a little vegetable oil
- 1 tsp sesame seeds (optional)
- Extra gem lettuce if serving as an appetiser
SATAY DIPPING SAUCE
- 1 tbsp crunchy peanut butter or 2 tbsp powdered peanut butter (see notes)
- 2 tbsp soy sauce or Gluten-Free Tamari
- 1 tbsp minced garlic
- 1 tbsp freshly grated ginger
- Juice of 1 lime
- 1 tsp chilli paste (or hot sauce such as Sriracha)
- 2 tsp granulated sweetener or brown sugar
- 4 tbsp boiling water to dilute the sauce
PICKLED ONIONS
- 1 red onion , very finely sliced
- 4 tbsp red wine vinegar
- 2 tsp granulated sweetener or sugar
Instructions
- Start by making the pickled onions (these are optional). Mix the vinegar and sweetener in a clean jar and add one very finely sliced red onion. I used a mandoline to get the onion slices really thin. Set aside while you make the salad.
- Put all the ingredients for the dipping sauce into a bowl and mix together until smooth.
- Heat a non stick frying pan and add a couple of Fry Light sprays or a little vegetable oil. Pan fry the chicken breasts over high heat, on both sides, until nicely coloured.
- Reduce the heat and add a splash of water or a little stock, cover the pan and leave them to cook for 5-6 minutes or until cooked through.
- Shred the chicken using two forks and put into a bowl.
- Add the lettuce, carrot and herbs and mix together. Add the sauce and toss to combine.
- Sprinkle with the sesame seeds, if using.
- Serve as a lunch / light dinner or serve in lettuce leaves as a shared appetizer with the pickled onions on the side.
Notes
- If you can't find mini chicken breasts, use 2 large boneless skinless chicken breasts. Pound them between two pieces of clingfilm until thin and slice in half to speed up the cooking.
- To make the salad stretch further add 100g (3 1/2 oz) soba noodles, cooked for 5 minutes then drained.
- If you can't find Fry Light then heat 1 tsp vegetable oil then wipe the pan until almost all the oil is gone.
- You can also use powdered peanut butter to reduce the calories in this satay sauce.
Nutrition Information
Show Details
Calories
379kcal
(19%)
Carbohydrates
24g
(8%)
Protein
53g
(106%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Cholesterol
144mg
(48%)
Sodium
1397mg
(58%)
Potassium
1165mg
(33%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
6415IU
(128%)
Vitamin C
13.3mg
(15%)
Calcium
57mg
(6%)
Iron
2.2mg
(12%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 379 kcal
% Daily Value*
| Calories | 379kcal | 19% |
| Carbohydrates | 24g | 8% |
| Protein | 53g | 106% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 144mg | 48% |
| Sodium | 1397mg | 58% |
| Potassium | 1165mg | 25% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 6415IU | 128% |
| Vitamin C | 13.3mg | 15% |
| Calcium | 57mg | 6% |
| Iron | 2.2mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
21 reviews
Excellent
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