Chicken, Beetroot and Sprout Salad

Chicken beetroot and spout salad

 

This healthy and delicious salad is a favourite of the Australian Unity Café. If you've never used mixed spouts or snow pea shoots, they're usually found in the supermarket refrigerators where the chopped salads and been shoots are, while watercress can often be tracked down in the herb section.

 

Ingredients

  • 500g mixed sprouts, (sprouting chickpeas, lentils, peas, mung beans. etc.)
  • 100g snow pea shoots
  • 1 bunch watercress (or rocket)
  • 2 cups cooked brown rice
  • 1 cup roasted beetroot, cubed
  • 1 avocado, peeled and cubed
  • 1 cup almonds, roasted and roughly chopped
  • 150ml olive oil
  • 100ml verjuice (or 50ml white wine vinegar)
  • Juice of half a lemon
  • Sea salt and cracked pepper to taste

Poached Chicken

  • 3 chicken breasts
  • 750ml of water 

  • 2 sprigs fresh thyme

  • 2 bay leaves

  • 6 peppercorns

Method

Poached chicken

  1. To poach the chicken breasts, bring the water to a boil before reducing to a low heat.
  2. Add the chicken, thyme, bay leaves and peppercorns. Simmer covered for 15-20 minutes depending on their size.

  3. Remove from heat. Stand chicken in liquid for 5 minutes until the chicken is cooked through.

  4. Remove chicken. Allow to cool before shredding.

Salad

  1. To roast the beetroot, prehead the oven to 220 degrees C.
  2. Wrap each beetroot bulb in foil, place on a baking tray.

  3. Bake for 25 minutes or until tender

  4. Remove and cool. Use gloves to remove the skim before cutting into cubes

  5. Mix all the salad ingredients (except the beetroot) together with the shredded chicken.

  6. In a separate bowl, add the olive oil, verjuice, lemon juice and salt.

  7. Mix well and dress over salad

  8. Season well with salt and pepper. Just before serving, toss through the beetroot. This will prevent the rest of the salad ingredients from colouring.

Serves 4-6

  1.  

1. Whisk honey and coconut together in a small saucepan on low heat until honey combine.
2. Add Cacao and allow to bubble and sizzle for 1 minute, take off the heat and allow to cool for 5 minutes.
3. Stir in coconut cream, taste and add more honey or cacao if need be. Allow to cool and drizzle over frozen bananas. Devour on the spot or put them back in the fridge/freezer to set for an after dinner treat.

 

Information provided in this article is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest.