EatSmarter exclusive recipe

Tea-Smoked Chicken Salad

with Papaya
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Tea-Smoked Chicken Salad

Tea-Smoked Chicken Salad - Tangy tea smoke gives an Asian flair to the salad

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Health Score:
8,7 / 10
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
Calories:
438
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie438 kcal(21 %)
Protein37 g(38 %)
Fat26 g(22 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin22.8 mg(190 %)
Vitamin B₆0.9 mg(64 %)
Folate122 μg(41 %)
Pantothenic acid2.1 mg(35 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C114 mg(120 %)
Potassium1,258 mg(31 %)
Calcium224 mg(22 %)
Magnesium165 mg(55 %)
Iron5.2 mg(35 %)
Iodine10 μg(5 %)
Zinc4.1 mg(51 %)
Saturated fatty acids3.9 g
Uric acid329 mg
Cholesterol83 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
Snow peaEndivesugarLong grain riceolive oilSesame seeds
Preparation

Kitchen utensils

1 non-stick Skillet (with lid), 1 Bowl, 1 Small bowl, 1 Wok, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Fine grater, 1 Whisk, 1 Slotted spatula, 1 Salad spinner, 1 Aluminum foil, 1 Lid, 1 Large knife, 1 Wok rack

Preparation steps

1.
Tea-Smoked Chicken Salad preparation step 1

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.

2.
Tea-Smoked Chicken Salad preparation step 2

Line the wok with aluminum foil, leaving ample overhang.

3.
Tea-Smoked Chicken Salad preparation step 3

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.

4.
Tea-Smoked Chicken Salad preparation step 4

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.)

5.
Tea-Smoked Chicken Salad preparation step 5

Peel and grate the ginger root. Squeeze ginger (with your hand or a in a garlic press) and reserve the juice.

6.
Tea-Smoked Chicken Salad preparation step 6

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.

7.
Tea-Smoked Chicken Salad preparation step 7

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. 

8.
Tea-Smoked Chicken Salad preparation step 8

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.

9.
Tea-Smoked Chicken Salad preparation step 9

Peel papaya, halve lengthwise and remove the seeds. Cut the flesh into strips.

10.
Tea-Smoked Chicken Salad preparation step 10

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.

11.
Tea-Smoked Chicken Salad preparation step 11

Toss together lettuce, endive, peas and onion with half of the dressing. Place in a large bowl, top with papaya and reserved seseame seeds.

12.
Tea-Smoked Chicken Salad preparation step 12

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.