The Healthy Chef – Teresa Cutter

OK ! Let’s get 2012 off to a healthy start!

It’s salad season in my home and for this post I’m sharing a delicious recipe from my 80/20 diet book.  It takes about 5 minutes to put together and about 10 minutes to poach the chicken  - roast chicken works perfectly too ! I often like to vary my protein sources for this salad and sometimes throw in some grilled fish.  If you’re vegetarian, this is perfect with grilled tempeh or a cup of cooked quinoa mixed with pumpkin seeds and chopped pistachio.

What it’s good for:
Chicken and prawns are a great source of complete protein and contain all the essential amino acids needed for a healthy immune system.  The protein fills you up, keeping you fuller for longer and also helps stimulate the secretion of testosterone and HGH (human growth hormone) which = increased energy and weight loss. Avocado contains anti-inflammatory mono-unsaturated fatty acids – the same oleic fats that is found in olive oil, that can help reduce the risk of heart disease and help lower cholesterol. They are also a great source of vitamin E, C and potassium.  Mango is loaded with the anti ageing vitamins A, C and E as well as soluble fibre to keep blood cholesterol low.

Serves 2

2 large handfuls salad leaves or torn ice berg lettuce
1 small handful mint, chopped
1 handful coriander (cilantro) leaves, chopped
200 g (7 oz) chicken breast, poached and sliced
200 g (7 oz) king prawns (shrimp), cooked and peeled
1/2 avocado, sliced
1/2 mango, sliced
60 ml (2 fl oz/1/4 cup) lime juice
4 tablespoons  sweet chilli sauce (see below for recipe)

Combine the lettuce, mint and coriander and divide between two serving bowls.
Arrange the poached chicken, prawns, avocado and mango over the top.
Drizzle over the lime juice and top with a little  sweet chilli sauce.

VEGETARIAN OPTION
If you’re vegetarian, this is perfect with grilled tempeh or a cup of cooked quinoa mixed with pumpkin seeds and chopped pistachio in place of the chicken and prawns (shrimp).

Nutrition per serve:

Protein: 43 g
Carbs: 10 g
Total fat: 16 g
Fiber: 2 g
Kilojoules: 1470
Calories: 352

Note:
To make your own healthy sweet chilli sauce combine in a high speed blender ( Vitamix) the following ingredients: 2 red capsicum, seeded and chopped, 1 red chilli, seeds removed, 6 fresh pitted dates, 1 clove crushed garlic, pinch sea salt, 1 teaspoon apple cider vinegar.
Blend until combined and store in a glass jar in the fridge for up to one month.

How to poach a chicken breast:
Place 2 chicken breasts, 3 cups of water, pinch of salt, juice of 1 lemon and the stems of a bunch of fresh parsley or thyme in a saucepan. Bring to the boil gently, then turn down the heat to very low….Cover and simmer on a gentle heat for 15 minutes (do not boil). Check to see if they are fully cooked through. Remove the chicken breasts and use as required.  Enjoy hot or cold.

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