Chicken, Peanut and Baby Bok Choy Salad
LunchThis salad is high in protein and would work well for those trying to control their calorie intake but still satisfy their taste buds.
Calories448kcal
Carbs11g
Protein36g
Fats29g
For Rest DayPerformance Benefits
This salad would be ideal if you’re having a rest day and do not require a heavy carbohydrate-based meal.
Health Benefits
This recipe is an excellent source of vitamin C, which has many health benefits such as aiding the absorption of iron and boosting our immune system.
Expert Tips
Make some extra portions to have as a quick meal prep option or for a healthy work lunch.
Equipment
- Pot
- Frying pan
Ingredients
- 1 tbsp Peanuts
- 1 tbsp Hazelnuts (15g)
- 30 g Mangetout
- 1 Chicken breast (grilled or baked and chopped)
- 4 Baby bok choy (cleaned of all grit, cut in half lengthwise and shredded)
- ½ Green bell pepper (deseeded and chopped)
- ½ Red bell pepper (deseeded and chopped)
- 70 g Radishes (finely sliced)
- 3 Spring onions (finely sliced)
For the dressing
- 1 tbsp Sesame oil
- 1 Lime (juice from 1 lime)
- ½ Red chilli (deseeded and chopped)
- 1 handful Coriander (fresh)
- 1 tsp Salt
Instructions
- Toast the peanuts and hazelnuts in a dry frying pan for about 8 minutes, shaking once or twice. Set aside and when cool, chop them roughly.
- Bring a small pot of salted water to the boil and blanch the mangetout for 2 minutes – they should still retain a ‘bite’. Rinse them immediately in cold water, drain and place in a large mixing bowl along with the chicken, bok choy and chopped peppers.
- Add the sliced radishes and spring onion to the bowl.
- Take half of the chopped roasted peanuts and hazelnuts and add to the bowl too, mixing everything together gently.
- To make the dressing, blend the sesame oil, lime juice, chilli, fresh coriander and salt in a food processor (or using a stick blender).
- Next blend the remaining half of the nuts into the dressing until smooth, forming a paste.
- Spoon the dressing over the salad and fold it in gently to distribute evenly.
Notes
Nutrition
Serving: 1ServingCalories: 448kcalCarbohydrates: 11gProtein: 36gFat: 29gSaturated Fat: 4.2gPolyunsaturated Fat: 8.5gMonounsaturated Fat: 15.4gTrans Fat: 0.02gCholesterol: 75mgSodium: 620mgPotassium: 1233mgFiber: 8.4gSugar: 9.2gVitamin A: 200ugVitamin C: 236mgCalcium: 115mgIron: 3mg
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