© 2017 Ching He Huang. All rights reserved.

Good Heart Health Tenderstem Salad

  1. Serves : 4
  2. Preparation time 10 Minutes
  3. Cooking time 8 Minutes
per serving

Cals


516.00

Protein (g)


37.00

Carbs (g)


32.80

Sugars (g)


29.20

Fat (g)


27.50

Sat Fat (g)


5.20

Fibre (g)


7.40

Sodium (mg)


637.00

Source from

For Tenderstem

About the recipe

main courses

This is a great dish for healthy summer entertaining and is perfect for lunch or dinner. On the BBQ or cooked indoors in a griddle pan, it is an easy and healthy take on Chinese-inspired flavour combinations. It is low in total fat, great for heart health and is high in both potassium and thiamin (vitamin B1), which helps to control blood pressure and contributes to healthy heart function.

For the salad
  • Tenderstem Broccoli 320g
  • Skinless, free-range, boneless chicken thighs 600g
  • Eating apples, core removed and sliced into thin crescent slices 2
  • Pickled beetroot, sliced 4
  • Red onion 1 small
  • Mixed seeds (optional) 1 tablespoon
  • Mixed salad leaves e.g. red lettuce, spinach, rocket, watercress 200g
For the marinade
  • Fresh root ginger, peeled and finely grated 2.5cm piece
  • Mirin 4 tablespoons
  • Rice vinegar 2 tablespoons
  • Low sodium light soy sauce 2 tablespoons
  • Soft brown sugar 1 tablespoon
  • Chinese five-spice powder 1 tablespoon
  • Rapeseed oil 2 tablespoons
For the dressing
  • Extra virgin olive oil 2 tablespoons
  • Lemon juice 2 large lemons
  • Red chilli 1 deseeded and finely chopped
  • Low sodium light soy sauce 1 tablespoon
  • Manuka honey 1 tablespoon

Steps

  • In a shallow dish, combine all the ingredients for the marinade. Dip the Tenderstem® into the marinade and leave for 2 minutes, then remove, transfer to a plate and set aside.
  • Place the chicken into a ziplock bag. Pour in the remaining marinade, seal the bag and coat the chicken in the marinade. Refrigerate for 20 minutes.
  • While the chicken is marinating, prepare the salad ingredients and dressing. Layer the salad leaves, apple, beetroot and onion on a large sharing serving dish. Cover and chill in the fridge until serving time. Place all the dressing ingredients in a small bowl, mix well and set to one side.
  • Heat a griddle pan until smoking. Remove the chicken from the fridge and, using tongs, place the chicken pieces onto the pan. Cook for 1 minute before turning over so you have grill lines on each side. Continue cooking the chicken, basting it occasionally using the reserved marinade to keep the thighs juicy, for 5-7 minutes until it’s completely cooked through (this will depend on the thickness of the chicken thighs). When cooked, remove from the pan and set to one side.
  • While the griddle is still hot, place the Tenderstem® onto the pan letting it cook for 30 seconds before turning over. After 1 minute, remove the Tenderstem® – it should be griddled around the edges, a deep green colour and tender yet still al dente.
  • Remove the salad from the fridge. Slice the Tenderstem® on an angle and slice the chicken into large strips. Place the Tenderstem® and chicken on top of the salad and garnish with the seed mix, if using. Drizzle over the dressing and serve at the table to share immediately
For the salad
  • Tenderstem Broccoli 320g
  • Skinless, free-range, boneless chicken thighs 600g
  • Eating apples, core removed and sliced into thin crescent slices 2
  • Pickled beetroot, sliced 4
  • Red onion 1 small
  • Mixed seeds (optional) 1 tablespoon
  • Mixed salad leaves e.g. red lettuce, spinach, rocket, watercress 200g
For the marinade
  • Fresh root ginger, peeled and finely grated 2.5cm piece
  • Mirin 4 tablespoons
  • Rice vinegar 2 tablespoons
  • Low sodium light soy sauce 2 tablespoons
  • Soft brown sugar 1 tablespoon
  • Chinese five-spice powder 1 tablespoon
  • Rapeseed oil 2 tablespoons
For the dressing
  • Extra virgin olive oil 2 tablespoons
  • Lemon juice 2 large lemons
  • Red chilli 1 deseeded and finely chopped
  • Low sodium light soy sauce 1 tablespoon
  • Manuka honey 1 tablespoon