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Wednesday, December 10, 2014

Thai Chicken Salad

 I love salads for lunch , but in order to actually fill me up and not have me rummaging through the pantry an hour later , it has to be a good , filling salad. There's where all of this comes in . If you keep some fresh veggies on hand , this only takes a few moments to whip up and it tastes like a fancy , gourmet restaurant salad -without the fancy gourmet restaurant calories .This little bowl packs a punch with a whopping 40 grams of protein and at under 400 calories , it fits in perfectly to a healthy diet .
Ingredients
Serves 4 


vegetable oil spray
115 skinless chicken breast ,
    cut length ways ,horizontally

dressing
1 tbsp lemon grass ,shredded
1 small green chilly, chopped
3 tbsp lime juice
1 cm fresh ginger
11/2 tsp sugar
2 tbsp orange juice
3 fl oz water
11/2 tsp cornflour

salad
25 g rice vermicelli
50 g peppers, deseeded
50 g carrots
50 g courgette
50 g mangetout
50 g baby corn
50 g broccoli florets
50 g pak choi
4 tbsp roughly chopped fresh
    coriander leaves

method
1 .To make the dressing ,put all the dressing ingredients , excerpt the cornflour , into a small saucepan over low heat and bring to the boil . Blend the cornflour with a little cold water, gradually add the pan , stirring constantly and cook until thickened .Remove from the heat and leave to cool .

2 .Heat the griddle pan over high heat and spray lightly with oil .Add the chicken and cook for 2 minutes on each side , or until thoroughly cooked through .Remove the chicken from the pan and shred .

3 . To make the salad , cover the rice vermicelli with boiling water then let it cool in the water .Meanwhile ,finely slice the peppers , carrot ,courgette , mangetout and baby corn into strips . Cut the broccoli florets into 5 mm pieces and shred the pak choi .Drain the rice vermicelli and put all the salad ingredients with the chicken into a large bowl .Pour over the dressing and toss together , making sure that all the ingredients are well coated .

4 .Cover the refrigerate for at least 2 hours before serving . Serve with the juice from half a lime squeezed over each portion .

Basics for a great salad:
At a salad bar , take a moment to look over the selection before you start preparing your plate so you don't make common salad mistakes .

When you do begin assembling your salad , pile up a large amount of leafy greens right away .Try to take up about three -fourths of your plate with greens , so you'll have less room for high -cal stuff .

Some of the most nutritious foods at the salad bar are also the tastiest and lowest in fat and calories .

If you have never eaten fruit in your salads , try adding cranberries , tangerine sections , sliced strawberries , apples slices or red grape .They'll add sweetness that you may miss if you go sans dressing , and they'll boost your salads nutrition, too .
    

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