Peanut-chicken and noodle salad
Serves: 4
Time to make: 30 mins
Total cost: $17.60 / $4.40 per serve
(at time of publication)
Ingredients
- 2 skinless boneless chicken breasts (300g)
- 1 teaspoon sesame oil
- 1 teaspoon salt-reduced soy sauce
- 250g fine egg noodles
- 2 large carrots
- 2 cups small whole green beans
- 1 small cucumber
- 1-2 spring onions
- 2 tablespoons lime or lemon juice
- 1 tablespoon toasted sesame seeds or 2 tablespoons chopped roasted peanuts
- Dressing
- 3 tablespoons no-added-salt-or-sugar peanut butter
- 2 teaspoons sesame oil
- 2 tablespoons rice vinegar
- 1 tablespoons brown sugar
- 1 tablespoons salt-reduced soy sauce
- 1 clove garlic, minced
- 2 tablespoons grated fresh ginger
- ¼ cup hot water
- 2-3 tablespoons chopped fresh coriander
- 1 small fresh chilli, minced or ½–1 teaspoon chilli powder
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Instructions
1 Pound chicken breasts between plastic until 1cm thick then coat with sesame oil and soy sauce and grill or pan-grill.
2 Place dressing ingredients into a screw-topped jar and shake until well mixed. Taste and adjust seasoning accordingly. Set aside to stand while preparing the remaining ingredients.
3 Bring a large pot of water to the boil then add noodles. Cook noodles until they are just done (over-done noodles will be soggy and weak) then drain. Toss with a little vegetable oil then set aside to cool.
4 Cut carrot in fine strips or matchsticks then combine with beans in a shallow pan and boil for about 1 minute. Drain. Set aside with noodles. Halve cucumber lengthways. Scoop out and discard seeds. Cut cucumber in fine strips or matchsticks. Slice onion/s and add to other vegetables.
5 Slice warm chicken breasts in 1cm-thick diagonal strips. Toss with about 1 tablespoon dressing.
6 Toss noodles, chicken, vegetables and the remaining dressing together in a large bowl. If possible, leave to stand for about 10-15 minutes then sprinkle with the lime juice and toss again. Garnish with sesame seeds and coriander if you prefer.
Variations
Make it gluten free: Use gluten-free soy sauce and noodles.
Nutrition Info (per serve)
-
Calories 0.00cal
-
Kilojoules 1370kJ
-
Protein 25g
-
Total fat 14g
-
–Saturated fat 2g
-
Carbohydrates 25g
-
–Sugars 8g
-
Dietary fibre 4g
-
Sodium 430mg
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Calcium 100mg
-
Iron 1.5mg
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.
