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Victoria's Chicken and Broccoli Salad

30 mins
17 ingredients
$4.15 / person
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Victoria's Chicken and Broccoli Salad

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Serves = 4

  • 1 cup frozen peas
  • 3/4 cup raw brown rice
  • 300g chicken breast
  • 1/2 tsp Cumin, ground
  • 1/2 tsp Smoked paprika
  • 1 large head of broccoli
  • 1 Spanish onion, thinly sliced
  • 1/2 cup dried cranberries
  • 1/2 cup roast almonds, roughly crushed
  • 1 bunch Dill, roughly torn
  • 1/2 bunch Mint, roughly torn
  • Dressing:
  • 2 Tbsp Tahini
  • 2 Tbsp Lemon Juice
  • 1 tsp Honey
  • 2 cloves garlic, minced
  • 2 Tbsp EVOO
  • 2 tsp Apple cider vinegar

It’s this easy

  • Use a microwave safe container, add peas and a dash of water, cook in the microwave until the peas are just tender (about 3 minutes).
  • Meanwhile, add brown rice and 500mL of water to a small saucepan. Bring the water to a boil over medium heat. When the water begins to boil, turn the heat down to a simmer and cook for ~20 minutes or until cooked
  • Drain remaining water from the rice once cooked
  • Whilst the rice is cooking, prepare the other ingredients for the salad

Prepare the chicken and broccoli:

  • Season the chicken breast with cumin, paprika, and pepper
  • Heat a medium fry pan over a moderate heat, add a drizzle of EVOO and cook the chicken breast, turning occasionally. Approximately 10 minutes, until cooked through. Remove the chicken from the pan and slice thinly
  • Prepare the broccoli by chopping it into large wedges, including the stalk, toss in 1 tsp EVOO
  • Return the pan used for the chicken to a medium heat, and cook the broccoli until tender, roughly 3 mins on each side

Prepare other ingredients for the salad:

  • Finely chop the herbs (dill and mint), almonds, and cranberries, and finely dice or slice the Spanish onion. Combine these ingredients in a large salad bowl
  • Mince, or finely chop, the garlic
  • When the chicken is cooked, chop into 2cm pieces and add to the salad bowl
  • When the rice is cooked, drain and add this to the salad bowl


  • In a small bowl, combine the tahini, lemon juice, honey, garlic, EVOO, apple cider vinegar, and add 100mL of cold water, use a whisk to combine well. Add pepper to season
Prepare the salad:
  • In the large salad bowl, add the broccoli, peas and dressing. Toss to combine
  • When serving, add a small piece of broccoli or two on top of the combined salad


Nutrition information (per serve)

  • Energy (2519kJ)
  • Protein (32.0g)
  • Total fat (27.1g)
  • Saturated fat (3.5g)
  • Carbohydrate (51.9g); Starch (31.6g); Sugars (20.3g); Added sugars (13.0g), Free Sugars (14.5g)
  • Dietary fibre (12.8g)
  • Sodium (202mg)
  • Calcium (177mg)
  • Iron (4.1mg)


Contains: Nuts, Sesame, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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