Tea-Smoked Chicken Salad
Tea-Smoked Chicken Salad - Tangy tea smoke gives an Asian flair to the salad
Healthy, because
Even smarter
Nutritional values
Without question, this salad requires a little time. As a health thank-you for your efforts, it gets almost the full number of stars in the ES-Food-Check - thanks, among other things, to easily digestible protein from the chicken breast and a vitamin injection of salads, fruits and mangetout.
If you use rapeseed oil instead of olive oil, you enrich the salad additionally with valuable vegetable omega-3 fatty acids, which are good for the heart and circulation.
(Percentage of daily recommendation)
| Calorie | 438 cal. | (21 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22.8 mg | (190 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 114 mg | (120 %) | ||
| Potassium | 1,258 mg | (31 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 329 mg | |||
| Cholesterol | 83 mg |
Ingredients
- Ingredients
- 1 Chicken breast
- salt
- 3 Tbsps olive oil
- 2 Tbsps black Tea leaf
- 2 ozs sugar
- 2 ozs Long grain rice
- 1 freshly ground ginger (about 3 Tbsp)
- 1 Tbsp Thai fish sauce
- 1 Tbsp soy sauce
- 1 Tbsp Rice vinegar
- peppers
- 1 tsp sesame oil
- 2 Tbsps Sesame seeds
- 5 ozs Snow peas
- 1 red onion
- 1 Papaya
- 1 head Romaine lettuce
- 1 head Endive
- ½ bunch cilantro
Kitchen utensils
Preparation steps
Rinse the chicken, pat dry and season with salt. Heat some of the olive oil in a non-stick pan and sear the meat over very high heat for 3 minutes on each side.
Line the wok with aluminum foil, leaving ample overhang.
Mix together tea leaves, sugar and rice and spread mixture in the bottom of the wok. Heat wok over high heat until beginning to smoke.
Fit the wok with the rack and place chicken on rack. Cover wok and wrap foil tightly over the lid to hold in the smoke. Turn off heat and cook chicken for 10 minutes. (This is best done in a kitchen with a vent or open window to allow air to circulate.)
Peel and grate the ginger root. Squeeze ginger (with your hand or a in a garlic press) and reserve the juice.
Combine ginger juice, fish sauce, soy sauce and rice vinegar in a bowl and season with salt and pepper. Whisk in sesame oil and then slowly whisk in remaining olive oil.
Toast sesame seeds in a small dry skillet. Add half of hot sesame seeds to the dressing and stir to combine. Reserve remaining sesame seeds.
Rinse snap peas, drain and thinly slice. Blanch for 30 seconds in a pot of boiling salted water. Drain and rinse under cool water. Peel onion and cut into thin strips.
Peel papaya, halve lengthwise and remove the seeds. Cut the flesh into strips.
Separate romaine leaves, rinse and spin dry. Rinse endive and pat dry, then cut out the core. Cut or tear lettuce and endive into bite-sized pieces.
Toss together lettuce, endive, peas and onion with half of the dressing. Place in a large bowl, top with papaya and reserved seseame seeds.
Remove chicken from the wok and cut lengthwise into slices. Place on the salad and drizzle with remaining dressing. Rinse cilantro, shake dry and pluck leaves. Garnish salad with cilantro and serve.
