Raw Vegetable Salad with Chicken, Feta and Walnuts

This raw vegetable salad with chicken, feta and walnuts offers a good source of calcium, vitamin C, essential fatty acids and protein to provide our bodies with sustained energy release and stable blood glucose levels.
This meal is low in carbohydrates, sodium and saturated fat, and also contains a good source of dietary fibre which assists in weight management, blood glucose levels and maintaining a healthy gut.
Serves
4
Difficulty
Easy
Category
Main Meal
Gluten Free
No
Dairy Free
No
Vegan
No
Vegetarian
No
Total Time
25 mins

Ingredients

  • 10 snow peas, stringed and chopped small (approx. 0.75 cup)
  • 1 red capsicum, chopped small cubes (approx. 1 cup)
  • 1 green capsicum, chopped small cubes (approx. 1 cup)
  • 4 radish, cut in half and sliced thin (approx. 0.5 cup)
  • 1 small head broccoli, chopped small pieces (approx. 2 cups)
  • 1 cucumber, chopped small cubes (approx. 2 cups)
  • ½ cup chopped fresh coriander leaves
  • 1/2 cup crumbled feta cheese, low fat
  • 8 chicken tenders, poached and chopped small
  • 2 Tb chopped walnuts

Dressing

  • 1 minced garlic clove
  • 2Tb balsamic vinegar
  • 1 lemon, juiced
  • 1Tb seeded mustard
  • 1 pinch salt and pepper
  • 2 tsp olive oil

Directions

  1. Add chicken tenders to medium pot with 1 litre of cold water and bring to the boil, then cook for another 8 -10 minutes once boiling. Set aside to cool.
  2. Add salad dressing ingredients to a jar and shake thoroughly. Set aside.
  3. Combine all chopped raw vegetables in a large bowl.
  4. Toss vegetables thoroughly with dressing.
  5. Add chopped chicken and crumbled feta before serving.
Nutritional Information
Recipe makes: 4 serves
Serving size: 329 g
Average Quantity per Serving Average Quantity per 100g
Energy 147kj  (351kcal) 447kj (107cal)
Protein 50.1g 15.3g
Fat, Total 13.5g 4.1g
  – Saturated 4.8g 1.5g
Carbohydrate 4.8g 1.5g
  – Sugars 4.5g 1.4g
Dietary Fibre 4.5g 1.4g
Sodium 435mg 132mg
Calcium 189mg 57mg
Iron 2.3mg 0.7mg
Vitamin C 115mg 35mg


 
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