Overindulge over Easter? Get back on track with this low in fat but not low in taste chicken salad.
Ingredients
- 1 large lemon, juiced
- 2 tablespoons Chinese rice wine (see note)
- 1 tablespoon light soy sauce
- 2 tablespoons honey
- 650g chicken breast fillets, trimmed
- 1/4 cup plain flour
- 2 tablespoons vegetable oil
Salad
- 100g packet baby Asian greens
- 1 cup beansprouts, trimmed
- 2 green onions, thinly sliced
- 1 small carrot, cut into long thin sticks
Method
- Step 1Combine 1/3 cup lemon juice, rice wine, soy sauce and honey in a small saucepan over medium heat. Cook, stirring, for 2 minutes or until marinade comes to the boil. Set aside to cool.
- Step 2Place chicken in a large, shallow ceramic dish. Pour half the marinade over chicken. Turn to coat. Refrigerate for 1 hour, if time permits. Set aside remaining marinade.
- Step 3Drain chicken, discarding marinade. Lightly coat chicken in flour, shaking off excess. Heat oil a non-stick frying pan over medium heat. Add chicken and cook for 4 minutes each side or until almost cooked through. Reduce heat to low. Combine reserved marinade and 2 tablespoons cold water. Pour over chicken. Cover and simmer for 10 minutes or until sauce is thick and chicken cooked through. Cover and set aside for 5 minutes to rest.
- Step 4Make salad Combine ingredients in a bowl. Divide salad between plates. Thickly slice chicken and place on salad. Spoon over sauce. Serve.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1621 kj
Energy
12g
Fat Total
2g
Saturated Fat
2g
Fibre
40g
Protein
96mg
Cholesterol
440.96mg
Sodium
14g
Carbs (sugar)
28g
Carbs (total)
All nutrition values are per serve
Notes
Chinese rice wine is available from large supermarkets or Asian grocery stores. You could use dry sherry instead.
- Author: Michelle Lucia
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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