Asian-style chicken and rice salad
An Asian-inspired salad with crisp lettuce, cooked brown rice, shredded chicken breast, finely julienned carrot and cabbage, fresh coriander and chopped unsalted peanuts. Aromatic and satisfying, it provides lasting energy, lean protein and quality unsaturated fats in a refreshing dish to enjoy at home or take to work.
At a glance
- DifficultyEasy
Allergens
- Peanuts
Who this recipe is for
A complete, fresh and crunchy dish with brown rice and peanuts, suitable for a weight-loss plan or for active people.
Ingredients
Step by step
- Cook the brown rice in boiling water with a pinch of salt for the time stated on the packet; drain and leave to cool completely.
- Shred the cooked or roasted chicken breast into thin strips using your hands or two forks.
- Wash the cabbage and carrot and cut them into very fine julienne strips so they are tender and crunchy to eat.
- Wash and chop the lettuce and arrange it as the base in a large salad bowl.
- Add the cold brown rice, cabbage, carrot and shredded chicken.
- Chop the fresh coriander and peanuts and scatter them over the top.
- Dress with extra-virgin olive oil and freshly squeezed lime or lemon juice, mixing well before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with a peanut allergy
Replace the peanuts with toasted sesame seeds, sunflower seeds or pumpkin seeds.
For a prawn or tofu version
Replace the shredded chicken with cooked prawns or sautéed firm tofu cubes.
If you would like a soy-sauce dressing
Add a teaspoon of reduced-salt soy sauce to the dressing (this will make the recipe contain soy and gluten).
What it provides
Brown rice provides complex carbohydrates rich in fibre and minerals from the bran. Chicken supplies lean protein with little fat, while raw cabbage and carrot provide vitamin C, beta-carotene and satiating fibre. Peanuts provide monounsaturated and polyunsaturated fats, magnesium and a crunchy touch without relying on fried foods or ultra-processed sauces.
The dietitian's tip
Finely sliced raw cabbage keeps well in the fridge for up to two days without losing its crispness, making this salad a great option to prepare the day before. For a mild kick, add a pinch of chilli flakes or finely chopped fresh chilli to the dressing.
Learn how to plan your meals with our weight-loss plan. More ideas with rice and grains: salmon poke bowl and quinoa casserole with vegetables and turkey.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
You have tried diets that worked for a month, only for the weight to come back, and now you do not know…
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