Thai shredded chicken & runner bean salad

Gluten Free
Dairy Free
Health score
23%
Thai shredded chicken & runner bean salad
35 min.
4
374kcal

Suggestions

Ingredients

  • 200 romano beans or any other green bean), topped and tailed
  •  thai chile red halved finely sliced
  •  shallots finely sliced
  •  lemon grass finely sliced
  • piece ginger shredded
  •  chicken breast strips/pre-cooked/chopped skinless cooked
  • small bunch mint leaves 
  • large bunch thai basil 
  •  lime cut in wedges or cheeks, to serve
  • servings jasmine rice steamed
  • 100 ml full fat coconut cream 
  •  garlic clove crushed
  • tbsp fish sauce 
  • tsp sugar 
  •  juice of lime 
  •  thai chile diced finely

Equipment

  • bowl
  • peeler

Directions

  1. Run a potato peeler down either side of the beans to remove any stringy bits.
  2. Cut into strips using a bean slicer, or on the diagonal into 2cm pieces. Cook the beans in simmering salted water for 4 mins or until tender but still bright green.
  3. Drain and put in a bowl with the chilli, shallots, lemongrass and ginger. Pull the chicken breasts into shreds using your fingers and add to the bowl.
  4. Make the dressing.
  5. Mix the coconut with the garlic, fish sauce, sugar, lime and chilli. Tear the mint and Thai basil over the chicken and toss everything together. Pile onto a plate and pour over the dressing.
  6. Serve with the lime to squeeze over and jasmine rice.

Nutrition Facts

Calories374kcal
Protein33.93%
Fat29.33%
Carbs36.74%

Properties

Glycemic Index
100.52
Glycemic Load
26.68
Inflammation Score
-7
Nutrition Score
19.616086775842%

Flavonoids

Eriodictyol
0.47mg
Hesperetin
7.98mg
Naringenin
0.6mg
Apigenin
0.07mg
Luteolin
0.25mg
Kaempferol
0.23mg
Myricetin
0.1mg
Quercetin
1.7mg

Nutrients percent of daily need

Calories:373.97kcal
18.7%
Fat:12.3g
18.92%
Saturated Fat:8.77g
54.81%
Carbohydrates:34.67g
11.56%
Net Carbohydrates:31.36g
11.41%
Sugar:4.72g
5.25%
Cholesterol:73.1mg
24.37%
Sodium:1131.11mg
49.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.01g
64.03%
Vitamin B3:13.16mg
65.82%
Manganese:1.02mg
50.85%
Selenium:31.56µg
45.09%
Vitamin B6:0.8mg
40.01%
Phosphorus:298.04mg
29.8%
Vitamin K:30.53µg
29.08%
Vitamin C:19.67mg
23.84%
Magnesium:86.02mg
21.51%
Potassium:578.24mg
16.52%
Iron:2.77mg
15.37%
Vitamin B5:1.43mg
14.32%
Copper:0.28mg
14.04%
Fiber:3.31g
13.23%
Zinc:1.79mg
11.91%
Folate:45.37µg
11.34%
Vitamin A:543.11IU
10.86%
Vitamin B2:0.18mg
10.81%
Vitamin B1:0.15mg
9.75%
Calcium:67.8mg
6.78%
Vitamin B12:0.36µg
5.95%
Vitamin E:0.56mg
3.72%