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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

Southern Chicken Salad

Updated: Jan 20

Serves 4. GF


I really like using shredded chicken. It's a crowd pleaser. It's also one of those foods you can put into anything and the kids will love it.


In this recipe I like it even more because we combine the shredded chicken with a plant based protein so we're not relying 100% on meat to make the dish. This helps us keep our animal and plant proteins more balanced AND makes it way more possible to reach our recommended daily vegetable intake (which barely any Aussies do).


Why should we balance plant and animal protein?


Plant proteins, compared with animal proteins are lower in saturated fats, lower in calories, higher in pre biotic fibre, are more anti-inflammatory and offer a very different nutrient and higher nutrient profile. This is why my programs feature a little meat but are mostly plant based.


Balance is everything.


Healthy lunch or dinner
Southern Chicken Salad

Of course the animal protein in this recipe has some benefits too. Animal protein has the full amino acid profile as well as easier-to-obtain iron, zinc and choline - all three great support for brain, mood and nerve function, among other things.


The vegetables add obvious benefits of vitamins, minerals and antioxidants. The beans in particular, as the second protein bring vitamins A, C, B12, folate and magnesium. The fibre in black beans is particularly useful in cholesterol and blood sugar control.


Using spices like chilli, cumin, garlic and coriander add flavour and boost functional health properties also.


I've included this as a lunch recipe. You might like it as a light dinner in warmer seasons too.


To make this Southern Chicken Salad


WHAT YOU NEED

  • 500gm cooked, shredded chicken breast*

  • 1 cup cooked sweet corn, fresh (BPA free organic tinned corn, well rinsed)

  • 1 cup black beans BPA free organic tinned beans, well rinsed (or pre soak and cook from raw)

  • 1 small red onion, diced

  • 3 TBS coriander, chopped

  • 1 red capsicum, diced

  • 1 green capsicum, diced


For the dressing:

  • 3/4 cup Greek yogurt

  • 1 lime, juiced (or small lemon)

  • 1 clove garlic, ground

  • ½ tsp. ground cumin

  • ½ tsp. chili powder

  • ¼ tsp. salt

  • 2 tsp. sriracha


WHAT TO DO


Place the shredded chicken, sweet corn, black beans, red onion, fresh coriander, and red pepper into a large bowl. Mix and set aside.


Make the dressing by mixing all the dressing ingredients in a cup.


Add dressing to the salad and mix until well combined.


Sprinkle with a little coriander to garnish and enjoy!




*I recommend eating less meat in general (2-3 x week from a range of sources; chicken.meat/fish). When you do, choose the best you can find and afford.


I look for the best quality, grass fed, farmer and land friendly animal foods I can afford. I use Our Cow for my meat needs. You can shop there too and get $50 off your first order when you follow the link on this page.



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