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Asian-style apple slaw with poached chicken
The fresher your vegetables, the crunchier the slaw! Our Asian-style slaw and chicken recipe is high in protein and iron and is ready to eat in only 20 minutes.
Serves: 4
Time to make: 20 mins
Ingredients
- 1 cup reduced-salt chicken stock
- 2 star anise
- 6 black peppercorns
- 300g (1 large) chicken breast fillet, halved horizontally
- 270g pack soba noodles
- 1 green capsicum, finely sliced
- 3 spring onions, sliced
- ⅓ cup fresh coriander
- ½ small green cabbage, finely shredded
- 2 large red apples, cut into large julienne pieces or grated
- ¼ cup chopped roasted cashews, to garnish (optional)
- Sesame dressing
- juice of 2 lemons
- 1 tablespoon sesame oil
- 1 tablespoon reduced-salt soy sauce
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Instructions
- In a small saucepan, combine stock, star anise and peppercorns and set over a medium heat. Add chicken, cover and bring stock to a simmer, then reduce heat and cook for 6 minutes. Allow chicken to cool in the liquid.
- Meanwhile, cook soba noodles according to packet instructions. Drain well and rinse under cold water. Drain and place into a large bowl.
- Remove chicken from liquid, reserving 1/4 cup of the poaching liquid for the dressing. Slice
chicken into pieces. Set aside. - In a bowl, combine sesame dressing ingredients with the reserved poaching liquid and whisk to combine. Pour dressing over the noodles and toss well.
- Add the chicken to the dressed noodles, along with the capsicum, spring onions, coriander, cabbage and apples. Toss to combine. Divide among 4 serving plates and garnish with roasted cashews, if desired.
Variations
Make it gluten free: Use gluten-free noodles and check chicken stock and soy sauce are gluten free.
Nutrition Info (per serve)
-
Calories 503cal
-
Kilojoules 2110kJ
-
Protein 30g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 65g
-
–Sugars 15g
-
Dietary fibre 12g
-
Sodium 400mg
-
Calcium 110mg
-
Iron 5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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Have never had much luck poaching chicken – always too dry. But following the instructions in this recipe made really tender, juicy chicken.