Chicken, Broccoli, Cranberry and Walnut Salad

chickbroc

It’s officially salad season! Yippee, my fave time of the year and my fave thing to eat and make. I posted this recipe last year but I’ve changed it’s slightly to make it higher in protein, lower in fat and I think, even tastier. 

It’a a good calcium hit too with the nuts and broccoli, so those that are dairy or lactose intolerant, nuts and broccoli are an essential part of your diet. This salad is good brain food too with the walnuts, which are high in Omega 3 and tahini. If you’re not into tahini, swap it for peanut butter. 

It lasts a few days so it’s a great one for lunches.  Add some extra protein like fish, chicken or a steak, and you’ve got yourself a nutritionally balanced dinner that will fill the men too. My kids love it as the cranberries give it that slightly sweet hit.

INGREDIENTS:

  • 2 heads of broccoli, approx 175 g ( you can have it raw but I blanched it for 2 minutes)
  • 2 x small chicken fillets (approx 350 grams) or BBQ  chicken
  • 1/2 cup walnuts
  • 1 tsp maple syrup
  • 1/2 cup pumpkin seeds (preferably toasted)
  • 1/2 bunch chives or 1/4 red onion
  • 1/2 cup cranberries
  • 4 tbsp corn
  • salt n pepper to season
  • DRESSING
  • 1 tsp maple syrup
  • 1 tsp apple cidar vinegar
  • 1/3 cup Greek yogurt or quark (European smooth cottage cheese) 
  • 2 tsp tahini (or swap for peanut butter)
  • 2 tbsp feta approx 60g

 

CONVENTIONAL METHOD:

Toast the walnuts and pumpkin seeds in a fry pan sprayed with olive oil. Salt and drizzle the maple syrup over them. Toast for a few minutes until they start to go slightly darker. ( I always toast a heap of walnuts and pumpkin seeds at the same time and then keep them in a jar, so I’ve always got them to add to our dinners or salads for extra crunch factor and flavour.)

Steam or boil the broccoli in boiling water for two minutes,then  run it under cold water. At the same time, steam the chicken breast for 10 minutes or until it’s cooked through. Chop up the broccoli into little florets and shred the cooked chicken with two forks or into small pieces. Roughly chop the walnuts. Mix the salad dressing ingredients in a little bowl or jar. Then add all the other ingredients to a big salad bowl.  Drizzle the dressing over the broccoli and chicken mixture, then crumble the feta over it.

THERMOMIX OR FOOD PROCESSOR METHOD:

Toast the walnuts and pumpkin seeds in a fry pan sprayed with olive oil. Salt and drizzle the maple syrup over them. Toast for a few minutes until they start to go slightly darker. ( I always toast a heap of walnuts and pumpkin seeds at the same time and store them in a jar, so I’ve always got them to add to our dinners or salads for extra crunch factor and flavour.)

Steam or boil the broccoli in boiling water for two minutes then  run it under cold water. At the same time steam the chicken breast for 10 minutes or until the chicken is cooked through. Shred with two forks or slice into smaller pieces.

Add the walnuts and broccoli to the thermomix bowl or food processor. Chop for 5 seconds on Speed 4.5.  Add all other ingredients (except feta) and mix for 5 seconds on speed 3 Reverse. Taste and see if it needs more seasoning. Mix for another 5 seconds on speed 3 reverse. Place in a salad bowl and then crumble feta over it. 

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