Vietnamese-style prawn and chicken salad

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(6)
Salads
4 peopleServes
4
Prep   20 min
Cook   17 min
Other   30 min (Standing)
Other30 min (Standing)

This satisfying salad is just perfect for dinner on a warm summer’s night. If you want to serve this for lunch though, just halve the amount of prawns and chicken, and accompany with some rice from your bread allowance. Use white, red or savoy cabbage – or a mixture, for added colour and texture.

  • Oil spray, 1 spray(s) (2-sec spray)
  • Chicken breast, lean, raw, 800 g, trimmed of fat, 4 x 200 g fillets
  • Prawns, cooked, peeled, 400 g
  • White cabbage, 6 cup(s), sliced
  • Carrot, 2 medium carrot(s), cut into very fine matchsticks
  • Spring onion, 3 medium onion(s), trimmed and thinly sliced
  • Fresh mint, ½ bunch(es) leaves only, optional
  • Coriander, 1 handful(s), optional
  • Red chilli, 3 chilli(s), 2-3 chopped, optional
  • Red wine vinegar, 2½ tablespoon(s)
  • Lime juice, 3 tablespoon(s)
  • Fish sauce, 3 tablespoon(s)
  • Garlic, 1 clove(s), crushed
  • Lemon zest, 1 teaspoon(s)
  • Palm sugar, 1 tablespoon(s), shaved

Method

  1. Preheat the oven to 200°C.
  2. Heat a non-stick ovenproof frying pan over medium–high heat. Once hot, spray with vegetable oil, add the chicken breasts and cook for 1 minute. Turn the chicken breasts over, add ½ cup (125 ml) water to the pan, then cover tightly with foil and transfer to the oven to cook for 15 minutes. Remove from the oven and leave to stand, covered, for 30 minutes or until the chicken has cooled to room temperature.
  3. For the dressing, place all the ingredients in a bowl, stir to combine well and set aside.
  4. Cut the chicken into thin slices on the diagonal, then place in a large bowl. Add the prawns, vegetables, herbs (if using) and chilli (if using), and toss to combine well. Pour over the dressing, toss again, then divide among bowls and serve.

TIP: Omit the prawns and double the amount of chicken if you prefer.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 2
Bread & Cereals0
Vegetables2
Fruit0
Dairy0
Healthy Fats & Oils0
Indulgences0
Calories388
Protein66.1 g
Total fat4.7 g
- Saturated fat1.3 g
Total carbohydrates15.3 g
- Total sugars14.8 g
Fibre7.5 g
Sodium2032 mg

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