Here's a flavourful salad based on the popular Thai dish of satay skewers. Marinated strips of chicken are threaded onto skewers and grilled, then served atop a rice and crunchy vegetable mixture drizzled with a spicy peanut dressing. The chicken can be served on or off the skewers, as you prefer.
This salad has everything required for a complete balanced meal, with good amounts of starchy carbohydrates, protein, vitamins and minerals. * Although peanuts contain large amounts of fat, the majority of it is in the healthy monounsaturated form, which is thought to assist in lowering blood cholesterol levels.
For a more delicately flavoured dressing, and one that is lower in fat, use the clear liquid, or ‘milk’, from a coconut instead of coconut milk from a carton. Puncture 2 of the ‘eyes’ at the top of a coconut using a strong, sharp metal skewer or a screwdriver and a hammer, then drain out the liquid through a sieve. * For a Thai-style fish and noodle salad, cut 500 g (1 lb 2 oz) monkfish fillet or thick skinless cod fillet into cubes, and marinate and grill as in the main recipe – cooking time will be 5–6 minutes. Instead of basmati rice, cook 250 g (8½ oz) medium Chinese egg noodles in a saucepan of boiling water for 4 minutes, or according to the packet directions, adding the mange-tout for the last 2 minutes of cooking. In step 3, add 1 red pepper, seeded and cut into strips, with the other vegetables. * Grill the chicken, then slide it off the skewers and toss with the peanut dressing. Leave to cool, then chill for 2–3 hours. When ready to serve, pile the chicken and dressing on top of the chilled rice salad.
B1, B6, C, E, niacin * B2, folate, selenium, zinc * iron