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Victoria's Chicken and Broccoli Salad

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

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Ingredients

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

Dressing:

  • 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


Notes

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)

Allergies

Contains: Nuts, Sesame, FODMAPs.

Why is this good?

Be Healthier

Broccoli is a cruciferous vegetable and research has shown that consumption of cruciferous vegetables can reduce risk of many cancers including lung, colorectal, breast and prostate.

More: Broccoli recipes (15) Everyday Superfoods

Healthy Gut

Broccoli are also rich in the plant compound Sulforaphane which may improve your bacterial gut flora.

More: Broccoli recipes (15) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (74) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (74) Everyday Superfoods

Be Healthier

Nuts are a great source of healthy fats (monounsaturated and polyunsaturated fats) which are essential for regulating blood cholesterol and improving heart health.

More: Nuts recipes (25) Everyday Superfoods

Better Sports Performance

Nuts are high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

More: Nuts recipes (25) Everyday Superfoods

Healthy Gut

As a good source of fibre nuts are essential for a healthy bowel function.

More: Nuts recipes (25) Everyday Superfoods

Feel Fuller for Longer

Although nuts are high in kilojoules, research in over 120,000 healthy men and women, found that eating nuts meant they were less likely to gain weight over the four years studied.

More: Nuts recipes (25) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (16) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (16) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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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.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

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.

Take the Healthy Eating Quiz