Chicken salad

Chicken Salad

Serves 4

  • For the chicken

  • 1.3 kg higher-welfare chicken

  • a few black peppercorns

  • a few bay leaves

  • 2 teaspoons ground cumin seeds

  • 1 handful of almonds

  • For the dressing

  • 2 tablespoons fat-free natural yoghurt

  • 3 tablespoons low-fat mayonnaise, made with free-range eggs

  • juice and zest of 2 lemons

  • 1 cucumber, peeled and diced

  • 1 small bunch of fresh basil, leaves picked and torn

  • To serve

  • 2 big handfuls of mixed salad leaves

To poach the chicken, place in a large saucepan, cover with water, add the peppercorns and bay leaves and bring to a gentle simmer. Poach for about 40 minutes. If you can, leave it to cool in the liquid. Take the chicken out of the pan, remove the skin and shred the meat. Dry-fry the cumin and the almonds in a hot pan and leave to cool.



To make the dressing, mix the yoghurt, mayonnaise and lemon zest and juice in a large bowl. Add the chicken, cucumber, cumin and almonds with the torn basil. Mix well and serve.

Nutritional Information

Chicken salad

With a nutty, cucumber and yoghurt dressing

0 foodies cooked this
The fresh, nutty, slightly spicy homemade dressing transforms this simple chicken salad
Serves 4
55m (plus cooling time)
Super easy
Method



To poach the chicken, place in a large saucepan, cover with water, add the peppercorns and bay leaves and bring to a gentle simmer. Poach for about 40 minutes. If you can, leave it to cool in the liquid. Take the chicken out of the pan, remove the skin and shred the meat. Dry-fry the cumin and the almonds in a hot pan and leave to cool.

To make the dressing, mix the yoghurt, mayonnaise and lemon zest and juice in a large bowl. Add the chicken, cucumber, cumin and almonds with the torn basil. Mix well and serve.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 553
    28%
  • Carbs 5.8g
    2%
  • Sugar 4.2g 5%
  • Fat 38.1g 54%
  • Saturates 9.2g 46%
  • Protein 44.6g 99%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • For the chicken

  • 1.3 kg higher-welfare chicken

  • a few black peppercorns

  • a few bay leaves

  • 2 teaspoons ground cumin seeds

  • 1 handful of almonds

  • For the dressing

  • 2 tablespoons fat-free natural yoghurt

  • 3 tablespoons low-fat mayonnaise, made with free-range eggs

  • juice and zest of 2 lemons

  • 1 cucumber, peeled and diced

  • 1 small bunch of fresh basil, leaves picked and torn

  • To serve

  • 2 big handfuls of mixed salad leaves