Thai-Inspired Chicken and Strawberry Salad

Photo courtesy Foodland Ontario

It’s finally that time of year. As outdoor temperatures rise, salads as a main course appeal. This preparation, adapted from Foodland Ontario, hits all the bases- vegetables, fruit, herbs, nuts along with lean protein. And with Thai-inspired flavours, it’s delicious tasting to boot!

Don’t save your strawberries just for dessert. These berries offer a wealth of nutritional perks. Research shows they’re packed with antioxidant and anti-inflammatory action along with offering blood sugar and blood pressure regulating benefits. And when it comes to their prebiotic effects (what the healthy bacteria in your gut need to thrive), it’s not just the fibre at work here. The polyphenols (the colourful pigments) also benefit your microbiota.

While the recipe calls for Ontario produce, obviously use what’s local to you. To make it gluten-free, use tamari instead of the soy sauce.

Thai-Inspired Chicken and Strawberry Salad

Preparation Time: 20 minutes

Serves 4

3 tbsp vegetable oil
2 tbsp each fresh lime juice and fish sauce
1 tbsp rice vinegar
1 tbsp sodium-reduced soy sauce
1 tbsp finely minced fresh gingerroot
1 tsp granulated sugar
1/2 tsp crushed red pepper flakes
1 clove garlic, minced

6 cups Ontario Salad Greens, torn into large bite-size pieces
2 cups Ontario Strawberries, cut into halves or quarters
1 cup Ontario Greenhouse Cherry Tomatoes, cut in half
2 Ontario Mini Greenhouse Cucumbers, thinly sliced
2 Ontario Green Onions, thinly sliced
1 Ontario Sweet Greenhouse Yellow Pepper, thinly sliced
2 cups thinly sliced or shredded cooked Ontario Chicken
1/4 cup thinly sliced fresh Ontario Mint
2 tbsp coarsely chopped peanuts

In small container with tight fitting lid, place oil, lime juice, fish sauce, rice vinegar, soy sauce, ginger, sugar, red pepper flakes and garlic. Seal; shake well.

Salad: In large bowl, place salad greens, strawberries, tomatoes, cucumbers, green onions and yellow pepper; toss together. Add chicken, mint and peanuts and most of the dressing; toss. Add remaining dressing, if needed.

Nutrition information per serving:
• Calories: 269
• Protein: 24 grams
• Fat: 12 grams
• Saturated fat: 2 gram
• Carbohydrate: 16 grams
• Dietary fibre: 4 grams
• Sodium: 650 milligrams

Tags: , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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