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This salad bursts with flavour and is incredibly simple to make! The combination of lime, mint and coriander help accentuate the fresh flavours of the zucchini, cucumber & carrot, resulting in a delicious flavour combo that will have you coming back for seconds. This salad recipe was kindly shared with us by Nutritionist Emma Ternouth from Nutrition Bites with Emma.

ZESTY LIME & CHICKEN SUMMER SALAD
Serves 6

INGREDIENTS
4 green zucchini
1 large telegraph cucumber
1 large yellow capsicum
2-3 large carrots
1 lime
½ cup of almonds
2 large chicken breast
2 tablespoons ginger
2 tablespoons olive oil
Salt and pepper
Large handful mint
Large handful coriander

METHOD

  1. Using a sprializer, sprialize the zucchini, cucumber and carrot and add to a bowl.

  2. Deseed the capsicum, chop into thin strips and add to the bowl.

  3. Roughly chop the almonds, mint and coriander and add to the bowl, along with the sesame seeds.

  4. Marinate the chicken with the ginger, salt & pepper & olive oil.

  5. Cook the chicken in a hot pan until cooked through, allow to cool before either shredding or chopping into bite sized pieces.

  6. Add the chicken to the salad, along with the juice and zest of the lime.

  7. Toss the salad a couple of times and top with left over herbs, seeds and almonds.

NUTRITIONAL INFORMATION
Per serving
Protein: 19.8g
Carbohydrates: 16.6g
Dietary fibre: 5.4g
Sugars: 9.6g
Fat: 8.3g

  • This salad is rich in vitamin C, a potent antioxidant that may help strengthen and maintain your body’s natural defences. Studies have shown that an increased consumption of vitamin C may increase blood antioxidant levels by up to 30%, which can help fight inflammation within the body (1).

  • This salad is rich in vitamin A, a nutrient crucial in eye health. As well as helping prevent night blindness, consuming adequate amounts of beta-carotene may help slow age-related eyesight decline (2).

  • Chicken is a rich source of protein, necessary for muscle growth and repair. Additionally, protein-rich foods, like chicken, help increase satiety, keeping you feeling full for longer.

References

  1. Kim, M. K., Sasazuki, S., Sasaki, S., Okubo, S., Hayashi, M., & Tsugane, S. (2003). Effect of Five-Year Supplementation of Vitamin C on Serum Vitamin C Concentration and Consumption of Vegetables and Fruits in Middle-Aged Japanese: A Randomized Controlled Trial. Journal of the American College of Nutrition, 22(3), 208-216. doi:10.1080/07315724.2003.10719295

  2. Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up. JAMA Ophthalmology, 133(12), 1415. doi:10.1001/jamaophthalmol.2015.3590

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