Oriental chicken salad

    30 min

    That old-fashioned chicken salad has adopted a new-fashioned Oriental accent. Grilled chicken is tossed with a healthy mix of oranges, spring onions, mangetout and lychees and is then crowned with a drizzle of smooth peanut dressing.

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    Serves: 4 

    • 450g (1lb) cos or romaine lettuce
    • 115g (4oz) mangetout
    • 1 can (about 450g) lychees, drained and cut in half
    • 1 large navel orange, peeled and cut into segments
    • 1 red plum, stoned and sliced
    • 4 spring onions, thinly sliced
    • 350g (12oz) skinless, boneless chicken breasts
    • For the dressing
    • 5 tbsp reduced-fat mayonnaise
    • 3 tbsp smooth peanut butter
    • 1 garlic clove, finely chopped

    Prep:20min  ›  Cook:10min  ›  Ready in:30min 

    1. Finely shred the lettuce and put into a large salad bowl. Trim the mangetout and remove strings with your fingers. Cut the mangetout in half on the diagonal and add to the bowl. Add the lychees, orange, plum and spring onions, and toss to mix.
    2. Coat a nonstick ridged grill pan with cooking spray and set over medium-high heat. After about 2 minutes, when the pan is really hot, lay the chicken breasts in the pan and cook for about 4 minutes on each side.
    3. Meanwhile, whisk together the mayonnaise, peanut butter and garlic in a bowl until well blended. Cut the chicken into thin slices on the diagonal and add to the salad bowl. Drizzle the salad with the dressing, toss to coat and serve.

    Some more ideas

    *This salad works with other types of meat and seafood. In place of the chicken, grill the same amount of lamb leg steaks, turkey breast, pork tenderloin, fillet or rump steak, or peeled raw tiger prawns.
    *Use spinach leaves in place of the lettuce, or a mixture.

    Health points

    Lychees are a tropical fruit that originated in southern China. They have a relatively short growing season, so you'll only find them fresh in the shops occasionally, but canned lychees are available year-round. Lychees are high in vitamin C and potassium.

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