Chicken noodle salad
This healthy noodle salad is packed with vegetables and flavoured with a spicy, low-fat soy dressing. This is ideal for lunch if you’re on a low-calorie diet of 1200–1500 calories a day.
Each serving provides 404 kcal, 30g protein, 45g carbohydrates (of which 16.5g sugars), 10g fat (of which 2g saturates), 7g fibre and 2g salt.
Ingredients
- 70g/2½oz medium egg noodles
- 50g/1¾oz frozen soya beans or frozen peas
- 1 carrot, peeled
- ½ small red pepper, seeds removed, sliced
- 75g/2¾oz mangetout, trimmed and halved lengthways
- 1 cooked boneless, skinless chicken breast (about 125g/4½oz)
- 4 spring onions, trimmed and finely sliced
- 1 long red chilli, finely sliced (deseeded if preferred)
- 15g/½oz fresh coriander leaves
- 10g/⅓oz fresh mint leaves
- 15g/½oz roasted cashew nuts, roughly chopped
For the dressing
- 3 tbsp water
- 3 tsp caster sugar
- ½–1 tsp dried chilli flakes, to taste
- 4 tsp dark soy sauce
- 1 tsp toasted sesame oil
Method
To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool.
Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl.
Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl.
Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving.
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