Chicken, corn and avocado salad

Photographer: HFG staff

Avocado fan? Look no further than this low-kilojoule chicken, corn and avocado salad for a filling and nutritious lunch or dinner option.

Serves: 4

Time to make: 25 mins , + cooling.

Hands-on time: 10 mins

Ingredients

More weights & measures

500g new potatoes, scrubbed
Oil spray
400g skinless chicken breasts, thinly sliced
200g tin sweetcorn, drained
100g rocketarugulaX
1 medium avocado, cut into chunks
4 spring onions, sliced
250g punnet tomatoes, chopped
1/4 cup parmesan, coarsely grated

For the dressing
2 tablespoons avocado oil or olive oil
1 tablespoon ciderhard ciderX vinegar or white wine vinegar
1 teaspoon wholegrain mustard
½ teaspoon castor sugar

Instructions

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1 Put the potatoes in a large pan, cover with water and boil for 12–15 min until tender. Drain, allow to cool slightly, then cut in half.

2 Meanwhile, spray a non-stick frying pan with a little oil and set over a high heat. Add the chicken and stir-fry for 3–4 min until cooked. Remove from the heat and keep warm.

3 In a large bowl, gently mix together the sweetcorn, rocket, avocado, spring onions, tomatoes, parmesan and halved potatoes.

4 Combine the dressing ingredients in a small bowl or jug. Divide the salad among 4 serving bowls, then top with the chicken and drizzle over the dressing. Season with ground black pepper, if you like, then serve.

Nutrition Info (per serve)

Calories 393 cal

Kilojoules 1644 kJ

Protein 32.3 g

Total fat 16.9 g

Saturated fat 4.3 g

Carbohydrates 28.6 g

Sugar 8 g

Dietary fibre 4.9 g

Sodium 158 mg

Calcium 145 mg

Iron 2.2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.