Rainbow Chicken Salad
This colourful, nutrient-rich salad is chock full of flavonoids—phytochemicals that give many plants their vibrant hues. To create a vegetarian version of this hearty meal, simply omit the chicken and add extra adzuki beans or pumpkin seeds for additional protein and zinc. This recipe also provides an abundance of monounsaturated and omega-3 fats, which are extremely beneficial for heart health.
Salad
2 small free-range cooked chicken breasts, chopped (about 10 oz/284 g, meat only)
1 green pepper, cored, seeded, and chopped
1 red pepper, cored, seeded, and chopped
1 very small red onion, minced
1 cup (250 mL) canned adzuki beans or black beans, drained and well rinsed
1 1/2 cups (350 mL) frozen organic corn kernels, thawed
1/2 cup (125 mL) chopped cilantro (watercress also works well)
Dressing
3 Tbsp (45 mL) camelina oil
2 Tbsp (30 mL) low-sodium soy sauce
2 tsp (10 mL) peeled and grated fresh ginger
1 Tbsp (15 mL) coconut or rice vinegar
1/4 cup (60 mL) roasted pumpkin seeds, shelled
Pea shoots or other microgreens or sprouts,
for garnish (optional)
Place chicken, peppers, onion, beans, corn, and cilantro in large salad bowl. Stir well to combine.
Whisk all dressing ingredients together in separate bowl or in glass cruet. Pour over salad and mix well.
Divide mixture evenly onto 4 salad plates, or into 4 salad bowls. Top each with roasted pumpkin seeds and a handful of shoots or sprouts, if using. Serve with pita chips for an added crunch.
Serves 4.
Each serving contains: 385 calories; 27 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 6 g fibre); 324 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
Rainbow Chicken Salad
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