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I’m a big fan of salads, but not your Bugs Bunny, plain lettuce type! For me the best salads comprise of lots of different textures, are packed with flavour and cuddled in a delicious dressing.
This Thai Chicken Crunch Bowl Salad ticks all those boxes. Great to pack in your lunchbox for work or for a speedy, healthy supper after a long day. It’s wonderfully nourishing whilst also being nice and light.
Hands-on Overall
Nutritional values (per serving)
Net carbs6.4 grams
Protein20.7 grams
Fat22 grams
Calories312 kcal
Calories from carbs 8%, protein 27%, fat 65%
Total carbs9.5 gramsFiber3 gramsSugars3.2 gramsSaturated fat2.8 gramsSodium642 mg(28% RDA)Magnesium71 mg(18% RDA)Potassium556 mg(28% EMR)
Ingredients (makes 3 servings)
Salad:
- 2 chicken breasts (226 g/ 8 oz)
- 1/2 cup shredded red cabbage (45 g/ 1.6 oz)
- 1/2 cup shredded white cabbage (45 g/ 1.6 oz)
- 2/3 cup grated carrot (73 g/ 2.6 oz)
- 1 tbsp chopped mint
- 1/2 cup chopped coriander leaves, stalks removed
- 1 tbsp chopped chives
- 1/4 cup blanched almonds (36 g/ 1.3 oz)
Marinade:
- 1 clove garlic, chopped
- 1 tbsp ginger, grated
- 1 small red chilli, finely chopped
- 1/2 stalk lemongrass, finely chopped
- 2 tbsp fresh lime (30 ml)
- 1 tsp fish sauce
- 1 tbsp coconut aminos (15 ml)
Dressing:
Note: This recipe will be enough for 3-4 appetisers or 2 regular meals.
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted). Prepare the marinade by putting all the ingredients in a pestle and mortar and combine until the flavours infuse together.
- Place the chicken breasts between 2 sheets of cling film and bash with a rolling pin to flatten until even (1/2 inch/ 1 cm thick).
- Place the chicken breasts in a bowl and coat with half of the marinade. Ideally leave to marinade for 2 hours or overnight in the fridge (or skip if you are short on time). If you’re in a rush you can of course just use straight away but marinating allows the flavours to infuse.
- Finely slice or grate the cabbages and carrot and combine in a bowl along with the chopped herbs.
- Place the almonds on a baking tray and toast in the oven for 6 - 8 minutes until golden. Remove from the oven and allow to cool.
- Meanwhile, heat a griddle pan greased with a little olive oil to prevent sticking. Fry the chicken breasts for about 4 minutes per side until cooked through. Remove from the pan, allow to stand for one minute and slice. Best served fresh but can be stored in the fridge for up to 1 day.
- Mix the remaining marinade with the olive oil, salt and pepper...
... and toss through the salad along with the almonds and top with chicken.
Best served fresh but can be stored in the fridge for up to 1 day.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken, breast (without skin, raw) |
| 0 g | 17 g | 2 g | 90 kcal |
| Cabbage, red, fresh |
| 0.8 g | 0.2 g | 0 g | 5 kcal |
| Cabbage, white, raw |
| 0.5 g | 0.2 g | 0 g | 4 kcal |
| Carrot, fresh |
| 1.7 g | 0.2 g | 0.1 g | 10 kcal |
| Mint, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Chives, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Almonds, nuts (blanched) |
| 1.1 g | 2.6 g | 6.3 g | 71 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Ginger root, fresh |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Peppers, chile (chili), fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Lemongrass, fresh |
| 0.4 g | 0 g | 0 g | 2 kcal |
| Lime juice, fresh |
| 0.6 g | 0 g | 0 g | 2 kcal |
| Fish sauce |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 6.4 g | 20.7 g | 22 g | 312 kcal |
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