Prep time – 15mins
Cooking time – 10mins
Serves – 4
|Chicken breast - 300g||300g||93||14||0|
|Beetroot, whole peeled - 200g||200g||3||0||13.5|
|Celery - 3 large stalks||250g||1.5||0||3.5|
|Cabbage, white - 2 cups||200g||2.5||0||7|
|Walnuts, chopped - 2 tablespoons||20g||3||13||1.5|
|Mayonnaise (homemade ideal) - 4 tablespoons||80g||1||65||2|
|Shallots - 2 stems||2||0||0||1|
|Fresh herbs (eg oregano, thyme, parsley)||1 TBS||0||0||0|
|Salt and pepper to taste||to taste||0||0||0|
|Total per serve||26g||23g||7g|
Serves – 4
per Serve – main ingredients only: 340 cal / 1400 kJ
for Vegetarian – use tofu instead of chicken
– Bring 3 cm of water to the boil in a medium saucepan.
– Add the chicken breast and beetroot – washed, trimmed and cut into quarters (use 2 pots if you don’t want the chicken beetroot pink in colour)
– Cover and simmer until the chicken is cooked and beetroot is tender (about 10 minutes depending on the thickness of the chicken pieces).
– Meanwhile, wash the celery and chop finely. Slice the cabbage. Finely slice the shallots.
– Drain the beetroot and chicken. When cool enough to handle, chop into bit sized pieces. Season with salt and pepper.
Making the Mayonnaise
Shop bought mayonnaise typically use poor quality, polyunsaturated vegetable oils. Making your own mayo means you can choose an oil that’s good for you… and besides, homemade mayo tastes amazing.
You can try this recipe – it uses extra virgin olive oil mixed with an oil that is low in polyunsaturated fats (e.g. MCT, Macadamia or avocado). Olive oil can dominate the flavour though, that’s why macadamia, avocado or MCT oil is used – to lighten the flavour. Adjust to your own taste.
Serving the Salad
In a large bowl, combine the cooked chicken and beetroot, cabbage, celery, shallots, fresh herbs and mayo. Divide between four bowls and sprinkle with walnuts