Rainbow Carrot, Pea Shoot, and Chicken Salad

Gluten Free
Health score
48%
Rainbow Carrot, Pea Shoot, and Chicken Salad
75 min.
6
322kcal

Suggestions


Welcome to a vibrant culinary adventure with our Rainbow Carrot, Pea Shoot, and Chicken Salad! This delightful dish is not only a feast for the eyes but also a wholesome meal that’s perfect for lunch or dinner. Packed with colorful rainbow carrots, tender pea shoots, and succulent shredded chicken, this salad is a celebration of fresh flavors and textures.

Imagine the crunch of crisp carrots and sugar snap peas, complemented by the creamy tang of feta cheese and the refreshing notes of mint. Drizzled with a zesty Meyer lemon dressing, this salad is gluten-free and comes together in just 75 minutes, making it an ideal choice for busy weeknights or a leisurely weekend gathering.

With only 322 calories per serving, you can indulge guilt-free while enjoying a nutritious meal that’s rich in protein and healthy fats. Whether you’re hosting a dinner party or simply looking to elevate your lunch routine, this Rainbow Carrot, Pea Shoot, and Chicken Salad is sure to impress. So grab your mandoline and let’s get cooking!

Ingredients

  • 1.5 pounds carrots (preferably a mix of long and short ones)
  • large garlic clove minced
  • cup yogurt crumbled
  • 0.5 tsp kosher salt 
  • 0.3 cup meyer lemon juice 
  • 0.8 cup mint leaves cut into slivers
  • 0.3 cup olive oil extra virgin extra-virgin
  • ounces pea shoots 
  • 0.3 teaspoon pepper 
  • cups chicken shredded cooked
  • cups sugar snap peas 

Equipment

  • bowl
  • whisk
  • mandoline
  • kitchen towels
  • peeler

Directions

  1. Scrub carrots gently (so you don't lose the bright outer color), using a brush under running water. With a mandoline or vegetable peeler, cut thin lengthwise ribbons to make 1 qt.; discard ends and tough cores.
  2. Put dark and light carrot ribbons in separate bowls of ice water and soak about 15 minutes to crisp.
  3. Drain, roll in kitchen towels, and pat dry.
  4. Discard tough or thick stems from pea shoots and tear sprigs into 4- to 5-in. pieces. Pull strings from straight sides of snap peas, then thinly slice peas lengthwise. In a large bowl, whisk oil, lemon juice, garlic, 1/2 tsp. salt, and the pepper.
  5. Add carrots, pea shoots, snap peas, feta, mint, and chicken to bowl and toss gently. Season with more salt if you like.
  6. *Find at farmers' markets and Asian markets.

Nutrition Facts

Calories322kcal
Protein26.86%
Fat52.28%
Carbs20.86%

Properties

Glycemic Index
18.14
Glycemic Load
3.66
Inflammation Score
-10
Nutrition Score
21.310869496802%

Flavonoids

Eriodictyol
2.24mg
Hesperetin
2.04mg
Naringenin
0.14mg
Apigenin
0.31mg
Luteolin
0.85mg
Kaempferol
0.27mg
Myricetin
0.06mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:321.78kcal
16.09%
Fat:18.86g
29.01%
Saturated Fat:4.1g
25.6%
Carbohydrates:16.94g
5.65%
Net Carbohydrates:12.36g
4.49%
Sugar:8.79g
9.77%
Cholesterol:56.97mg
18.99%
Sodium:352.14mg
15.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.8g
43.59%
Vitamin A:19725.57IU
394.51%
Vitamin C:45.74mg
55.44%
Vitamin B3:7.05mg
35.25%
Vitamin K:30.63µg
29.17%
Vitamin B6:0.53mg
26.64%
Selenium:18.22µg
26.02%
Phosphorus:242.36mg
24.24%
Potassium:717.22mg
20.49%
Fiber:4.91g
19.66%
Vitamin E:2.65mg
17.66%
Manganese:0.35mg
17.4%
Vitamin B2:0.27mg
15.77%
Vitamin B5:1.4mg
13.98%
Calcium:130.15mg
13.02%
Vitamin B1:0.19mg
12.99%
Iron:2.27mg
12.59%
Folate:47.65µg
11.91%
Magnesium:47.22mg
11.81%
Zinc:1.62mg
10.81%
Copper:0.16mg
7.92%
Vitamin B12:0.23µg
3.86%
Vitamin D:0.53µg
3.52%
Source:My Recipes