Stir-Fried Chicken Salad

Gluten Free
Dairy Free
Health score
12%
Stir-Fried Chicken Salad
45 min.
4
223kcal

Suggestions


Looking for a light yet satisfying dish that bursts with flavor? Our Stir-Fried Chicken Salad is the perfect solution! This gluten-free and dairy-free meal is not only healthy but also incredibly easy to prepare, making it an ideal choice for a busy lunch or a delightful dinner. In just 45 minutes, you can whip up a colorful, nutritious plate that will have everyone asking for seconds.

Imagine tender, skinless chicken breast tenders marinated in a savory blend of garlic, low-sodium soy sauce, and fresh basil, stir-fried to perfection. The combination of crunchy mixed salad greens and the irresistible crunch of dry-roasted peanuts brings both texture and taste to every bite. Topped with thinly sliced red onion and a sprinkle of rice wine vinegar, this salad is a harmonious blend of flavors that will tantalize your taste buds.

Not only is this dish delicious, but it also boasts a commendable caloric count of just 223 kcal per serving—perfect for those who are health-conscious. Whether you're serving it as a main course for a family dinner or packing it for a nutritious lunch on the go, this Stir-Fried Chicken Salad will surely become a staple in your cooking repertoire. Get ready to impress your family and friends with this vibrant dish that highlights the joys of simple, wholesome cooking!

Ingredients

  • tablespoon bottled garlic chopped
  • pound chicken breast tenders boneless skinless
  • tablespoons dry-roasted peanuts unsalted finely chopped
  • 0.3 cup less-sodium chicken broth fat-free
  • 0.3 cup basil fresh chopped
  • tablespoon soya sauce low-sodium
  • cups salad greens mixed
  • tablespoon vegetable oil; peanut oil preferred 
  • 0.5 cup onion red thinly sliced
  • tablespoons rice wine vinegar 
  • teaspoons sugar 
  • tablespoon thai fish sauce 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 6 ingredients in a medium bowl.
  2. Add chicken to broth mixture, stirring to coat.
  3. Let stand 3 minutes.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Drain chicken, reserving marinade.
  6. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened.
  7. Remove pan from heat.
  8. Combine greens and basil in a large bowl.
  9. Add chicken mixture, tossing to coat.
  10. Place 1 1/4 cups salad mixture on each of 4 plates. Top each serving with 2 tablespoons onion and 1 1/2 teaspoons peanuts.
  11. Serve immediately.
  12. Serve with lime wedges, if desired.

Nutrition Facts

Calories223kcal
Protein49.24%
Fat36.77%
Carbs13.99%

Properties

Glycemic Index
61.77
Glycemic Load
2.17
Inflammation Score
-6
Nutrition Score
15.742174034533%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.07mg
Quercetin
4.13mg

Nutrients percent of daily need

Calories:223.06kcal
11.15%
Fat:9.01g
13.86%
Saturated Fat:1.63g
10.19%
Carbohydrates:7.71g
2.57%
Net Carbohydrates:6.8g
2.47%
Sugar:3.09g
3.44%
Cholesterol:72.57mg
24.19%
Sodium:720.55mg
31.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.15g
54.29%
Vitamin B3:13.09mg
65.43%
Selenium:38.25µg
54.65%
Vitamin B6:0.99mg
49.66%
Phosphorus:294.3mg
29.43%
Vitamin B5:1.82mg
18.19%
Potassium:607.33mg
17.35%
Manganese:0.33mg
16.64%
Vitamin C:13.58mg
16.46%
Magnesium:57.04mg
14.26%
Vitamin A:568.82IU
11.38%
Vitamin B2:0.16mg
9.64%
Folate:34.77µg
8.69%
Vitamin B1:0.12mg
8.05%
Zinc:0.98mg
6.51%
Vitamin K:6.62µg
6.3%
Iron:1.05mg
5.85%
Copper:0.12mg
5.8%
Vitamin E:0.8mg
5.34%
Vitamin B12:0.28µg
4.61%
Fiber:0.92g
3.66%
Calcium:34.11mg
3.41%
Source:My Recipes