Healthy chicken salad

By admin
22 November 2011

Instead of an oily dressing use fat-free cottage cheese or use yoghurt for a creamy dressing.

Serves 4 

Preparation time: 10 min

Cooking time: 20 min

SALAD

4 skinless chicken fillets

5 ml (1 t) olive oil

15 ml (1 T) Chinese five-spice mixture

200 g young green beans, topped and tailed

1 packet (300 g) mixed salad greens

DRESSING 

45 ml (3 T) fat-free cottage cheese

45 ml (3 T) fat-free plain yoghurt

10 ml (2 t) low-oil mayonnaise

45 ml (3 T) fresh lemon juice

salt and freshly ground black pepper

pinch of sugar or a drop of honey

SALAD 

Preheat the oven to 200 °C. Put each fillet between two sheets of clingfilm and beat gently with a meat mallet to flatten.

Brush both sides of each fillet with olive oil and sprinkle over the spice mixture.

Put the fillets on a lined baking tray and roast for 10 minutes a side or until done.

Leave to cool and slice.

While the chicken is roasting cook the beans in rapidly boiling salted water for 2-3 minutes.

Drain and leave to cool.

Combine the salad greens, chicken and beans.

DRESSING

Whisk the ingredients.

Serve the salad with the dressing and wholegrain rye bread or pumpernickel.

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