Asian coleslaw with leftover chicken
(SERVES 4)
4 medium carrots
1 small white cabbage ½ small red cabbage 1 mango, cut into slices Couple handfuls leftover
cooked chicken
If cooking the chicken from scratch:
3 medium chicken breasts
(with skin and bone)
1 medium carrot, halved crossways 1 medium celery heart, halved
crossways
3 sprigs of flat-leaf parsley
2 sprigs of fresh thyme
2 fresh bay leaves
½ tsp whole black peppercorns
For the dressing:
2 Tbsp tamari sauce
1 Tbsp honey
1 garlic clove
Thumb-size piece of root ginger,
finely chopped 2 Tbsp rice vinegar 2 Tbsp sesame oil 2 Tbsp olive oil
If cooking the chicken from scratch, put the chicken breasts in a saucepan so that they fit snugly, and cover them with 2cm water. Add the vegetables and herbs. Bring to the boil, then turn down the heat and simmer gently for 20-25 minutes, skimming foam from the surface as the chicken poaches. Remove it from the pan and allow it to cool, then tear it into strips. Keep the stock to use elsewhere.
To assemble the salad, cut the carrots into fine strips with a vegetable peeler or grate them quite thickly into a large bowl. Discard the outer leaves and the cores from the cabbages, and shred the leaves as finely as you can. Add them to the carrots, then mix in the cooked chicken and the mango slices. Make the dressing by whisking all the ingredients together in a bowl. Pour it over the salad and toss everything together. Serve it with fresh coriander leaves and a squeeze of lime.
Tip: Put the dressing in a small screw-top jar if you are taking it to work, so you can dress your salad at lunchtime.
Note: DL’s dietitian calculated the nutritional analysis using 250g cooked chicken breast (no skin).
NUTRITION INFO
PER SERVE 1590kJ, protein 19g, total fat 20g (sat. fat 3.1g), carbs 26g, fibre 11g, sodium 640mg • Carb exchanges 2
• GI estimate low