chicken zoo­dle sal­ads

donna hay - Fresh + Light - - Contents -

Add a twist to veg­eta­bles by turn­ing them into fun noo­dles to com­ple­ment lean chicken and bright dress­ings

Zoo­dles have taken the world by storm, and we’re not just talk­ing about zuc­chini! Bright curls of nour­ish­ing veg­eta­bles bring a fresh twist to meals and add fun to these easy chicken sal­ads.

With fi­bre, potas­sium and vi­ta­min A, golden but­ter­nut pump­kin is per­fect in this vi­brant warm salad. The strands are quick to cook – gen­tly heated to re­tain their tex­ture and colour, then tossed with zesty or­ange, crunchy al­monds and poached chicken.

yo­ghurt mar­i­nated chicken with beetroot, radic­chio and pick­led onion

4 x 180g chicken thigh fil­lets, trimmed

2 cloves gar­lic, crushed

2 ta­ble­spoons lemon juice

1 cup (280g) nat­u­ral Greek-style (thick) yo­ghurt sea salt and cracked black pep­per

2 ta­ble­spoons white wine vine­gar

2 ta­ble­spoons honey

1 white onion, thinly sliced into rounds 350g beetroot, peeled and spi­ralised ( see note, be­low) 12 radic­chio leaves, trimmed

6 wa­ter­melon radishes+, thinly sliced

¼ cup (35g) hazel­nuts, toasted and chopped 1 ta­ble­spoon ex­tra vir­gin olive oil mi­cro (baby) pur­ple basil, to serve

Place the chicken, gar­lic, lemon juice, yo­ghurt, salt and pep­per in a large bowl and toss to coat. Set aside for 30 min­utes to mar­i­nate.

While the chicken is mar­i­nat­ing, place the vine­gar and honey in a medium bowl and mix to com­bine. Add the onion and set aside for 10 min­utes or un­til soft­ened. Re­move the onion, re­serv­ing the vine­gar mix­ture.

Pre­heat a lightly greased char­grill pan over high heat and cook the chicken, turn­ing half­way, for 8–10 min­utes or un­til cooked through. Slice the chicken. Di­vide the beetroot, radic­chio, radish, hazel­nut, chicken and onion be­tween bowls. Add the oil to the vine­gar mix­ture and mix to com­bine. Driz­zle over the sal­ads and top with basil to serve. SERVES 4.

+ You can find wa­ter­melon radishes at green­gro­cers. If un­avail­able, use stan­dard radishes.

pump­kin and or­ange salad with al­mond poached chicken

2 x 250g chicken breast fil­lets, trimmed

1 litre unsweet­ened al­mond milk

3 cloves gar­lic, crushed

2 ta­ble­spoons finely grated ginger

1 ta­ble­spoon ex­tra vir­gin olive oil

800g but­ter­nut pump­kin, peeled and spi­ralised ( see note, be­low) sea salt and cracked black pep­per

2 or­anges, peeled and thinly sliced into rounds ½ cup (40g) toasted nat­u­ral flaked al­monds

⅓ cup (80ml) or­ange juice pur­ple shiso leaves, to serve

Place the chicken, al­mond milk, gar­lic and half the ginger in a medium saucepan over high heat. Bring to just be­low the boil. Re­duce heat to low and cook for 12–15 min­utes or un­til the chicken is cooked through. Set aside to cool slightly in the pan. Trans­fer the chicken to a large bowl and shred us­ing 2 forks (dis­card the al­mond milk liq­uid).

Heat 1 tea­spoon oil in a large non-stick fry­ing pan over high heat. Add the pump­kin, salt and pep­per and cook for 1 minute or un­til just soft­ened. Di­vide the or­ange and pump­kin be­tween plates. Top with the chicken and al­monds. Place the or­ange juice, salt, pep­per and the re­main­ing ginger and oil in a small bowl and mix to com­bine. Driz­zle over the salad and top with shiso leaves to serve. SERVES 4.

lemon oregano chicken with zuc­chini noo­dles and kale but­ter­milk dress­ing

2 x 250g chicken breast fil­lets, trimmed 1 ta­ble­spoon finely grated lemon rind

2 cloves gar­lic, crushed

6 sprigs oregano, plus ex­tra to serve

½ tea­spoon dried chilli flakes, plus ex­tra to serve sea salt and cracked black pep­per

⅓ cup (10g) finely grated parme­san

½ cup (125ml) but­ter­milk

4 cups (80g) ghost kale+ or baby kale 1 ta­ble­spoon ex­tra vir­gin olive oil

3 zuc­chini (cour­gette), spi­ralised ( see note, page 94)

¼ cup (40g) smoked al­monds, chopped lemon wedges, to serve

Place the chicken, lemon rind, gar­lic, oregano, chilli, salt and pep­per in a large bowl and toss to coat. Set aside for 15 min­utes to mar­i­nate.

Place the parme­san, but­ter­milk, salt, pep­per and 1 cup of the kale in a small food pro­ces­sor and process un­til well com­bined. Set aside.

Heat the oil in a large non-stick fry­ing pan over medium heat. Add the chicken and cook, turn­ing half­way, for 10–12 min­utes or un­til cooked through. Slice the chicken. Di­vide the zuc­chini be­tween plates and top with the chicken, al­mond, re­main­ing kale and ex­tra oregano. Driz­zle with the kale but­ter­milk dress­ing and serve with lemon wedges and ex­tra chilli. SERVES 4.

+ Ghost kale is a small va­ri­ety which works re­ally well in sal­ads. You can find it at farm­ers mar­kets and se­lected green­gro­cers, or if un­avail­able, use baby kale.

chipo­tle roasted chicken with zuc­chini slaw and jalapeño dress­ing

¼ cup (80g) chipo­tle chill­ies in adobo, roughly chopped 4 x 180g chicken thigh fil­lets, trimmed

2 tea­spoons smoked paprika

2 cloves gar­lic, crushed sea salt and cracked black pep­per

¾ cup (210g) nat­u­ral Greek-style (thick) yo­ghurt 1 jalapeño, sliced, plus ex­tra to serve

1 cup co­rian­der (cilantro) leaves

1 stalk cel­ery, finely chopped

2 zuc­chini (cour­gette), spi­ralised ( see note, page 94)

2 cups (160g) shred­ded green cab­bage

2 green onions (scal­lions), finely shred­ded mi­cro (baby) co­rian­der (cilantro), to serve

Place the chilli, chicken, paprika, gar­lic, salt and pep­per in a large bowl and toss to com­bine. Set aside for 30 min­utes to mar­i­nate.

Pre­heat oven to 240°C (475°F). Place the chicken mix­ture on a large greased oven tray and cook for 18–20 min­utes or un­til dark golden brown and cooked through. Slice and set aside.

Place the yo­ghurt, jalapeño, co­rian­der, salt and pep­per in a small food pro­ces­sor and process un­til well com­bined. Place the cel­ery, zuc­chini, cab­bage and onion in a large bowl with half the yo­ghurt mix­ture and toss well to com­bine. Di­vide be­tween plates and top with the chicken, mi­cro co­rian­der and ex­tra jalapeño. Serve with the re­main­ing dress­ing. SERVES 4.

The orig­i­nal ‘zoo­dle’, zuc­chini is ideal for a lighter al­ter­na­tive to pasta or noo­dles. Its mild f lavour adapts to a va­ri­ety of cuisines, plus it’s packed with vi­ta­mins, fi­bre and an­tiox­i­dants. Here, the green noo­dles add fresh­ness to each of the sal­ads.

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