Rocket, chicken & date salad

The orange and pomegranate in this salad make it a refreshing summer dish that satisfies both your sweet and savoury tooth, while giving you heaps of fibre and antioxidants at the same time!
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Details
  • Serves 2
  • 10 Ingredients
  • 40 Minutes Prep
  • 10 Minutes Cook
  • Medium
Nutrition
  • Energy 2205kJ
  • Protein 38.2g
  • Fat (total) 17.5g
  • - Saturated Fat 3.6g
  • Carbohydrate (total) 48.6g
  • Fibre 12.2g
  • Sodium 111mg

Ingredients

300g chicken breast fillets, trimmed

3 cups (750ml) water

1 large orange (300g)

1 ½ tablespoons lemon juice

3 teaspoons fresh lemon thyme

2 teaspoons extra virgin olive oil

½ medium pomegranate (160g)

70g baby rocket leaves (aragula)

4 fresh dates (80g), seeded, quartered lengthways

12 dry roasted natural almonds (15g), chopped coarsely

Method

  1. Place chicken and the water in a small saucepan over high heat; bring to the boil. Reduce heat to low; simmer, uncovered, for 10 minutes. Remove from heat; cool for 20 minutes.
  2. Meanwhile, using a zester, zest rind from half the orange into long thin strips. Peel orange, cut orange into segments, reserving 1 ½ tablespoons of juice.
  3. To make dressing, combine juices, rind, thyme and oil in a small jug. Season with pepper.
  4. Remove seeds from pomegranate; reserve.
  5. Remove chicken from poaching liquid; shred coarsely.
  6. Arrange rocket on a large serving plate. Drizzle with a little dressing. Top with chicken, orange segments, dates, pomegranate seeds and nuts. Drizzle with remaining dressing.

Dietitian Notes / Recipe Tips

If you don’t have a zester, use a peeler to cut strips of orange rind, then cut the rind into thin strips. The chicken can be cooked a day ahead, cover, refrigerate.

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Provider Acknowledgement

Image and recipe from the Australian Women’s Weekly, Diabetes by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017

Disclaimer: The above recipe meets Diabetes NSW & ACT nutrient criteria. However, the opinions expressed in The Australian Women’s Weekly Diabetes cookbook do not necessarily reflect the views of Diabetes NSW & ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.

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