CHICKEN, SEED AND ROAST VEGETABLE SALAD

Layer a salad and make a meal that’s fresh, full of flavour and texture.


19seventiesgirl loves a salad, and to be honest, I am trying to eat them more often, aiming to have one a day but not always meeting the mark. Variety is the spice of life and in this area the salad can truly deliver. Increasing plant foods into your diet increases your health and salads are definitely one the best ways to do this.

How you dress a salad is as important as how you dress yourself! We don’t want lack lustre, we want maximum flavour to pull the whole salad together. Many dressings can be made and kept for a few days in a sealed jar in the fridge. With a few basic ingredients a salad dressing is done in minutes and well worth the effort. Once you make your own, you will never use a store bought dressing again.

We now know that olive oil (uncooked) is good for our hearts as seen in many European cultures who have uncooked olive on a regular basis.  Using olive oil as your base for a dressing is the easiest way to include this into your diet.

If you find yourself always making the same few salads, experiment a bit and step outside the square and become a convert like me… its time to break out!

CHICKEN, SEED AND ROAST VEGETABLE SALAD

Makes 4 serves

Oven 180oC

You need:

A large salad bowl or platter

2 cups of cooked shredded chicken (I used chicken left over from a roast lemon chicken we had the night before)

2 big handfuls baby spinach leaves, washed

1/2 cos lettuce, washed and  coarsely shredded

1 bunch of asparagus, washed, woody ends removed, blanched in boiling water for 45 seconds, then run under cold water

1/2 butternut pumpkin

2 raw beetroot

1 large red capsicum or 2 small, cut in half washed and seeded

2 tablespoons olive oil

1 red Spanish onion, peeled and finely diced

1 avocado, peeled, cut in half, seed removed and thickly sliced lengthwise

1/2 cup pumpkin seeds

1/4 cup almonds, roughly chopped

100gms goat curd or fetta cheese

Dressing: Every day dressing

Mix the following into a screw top jar and use over several days with your salads

1 cup olive oil

1/3 cup balsamic vinegar

black cracked pepper

2 teaspoons Dijon mustard

pinch sea salt if desired

Shake and stand aside until ready

To Make:

Peel, seed and cut butternut pumpkin into large dice.

Cut the ends off the beetroot and cut into small dice.

Slice the capsicum lengthwise.

Place the pumpkin, capsicum and beetroot into a heatproof dish, add olive oil and toss through the vegetables with your hands.

Bake in oven until pumpkin turns an golden caramel colour.

Remove from oven and set aside.

Heat a heavy based frypan on medium heat. Add pumpkin seeds and almonds, toss for a few minutes until toasted.

Don’t leave unattended as the seeds and nuts will quickly burn.

Layer the salad into your bowl in the following order….. baby spinach leaves, cos lettuce,  shredded chicken, roasted vegetables, asparagus, avocado, Spanish onion, nuts, seeds and goat curd.


Serve dressing separately in a jug or jar with a spoon. Shake well in the jar before taking to the table.

This salad will leave you wanting more, so my advice is to make extra!

Bon appetite

X 19seventies girl

 

 

 

 

 

 

 

 

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