Health

Getting fit, feeling good and staying healthy

Healthy recipe of the month: Sun roasted carrot and chicken salad

By BrighterLife.ca

Comments (1)

Sun roasted carrot and chicken saladThis tasty salad was created and inspired by well-known Canadian chef Mark McEwan for Sun Life Financial, as part of the company’s commitment to help with the prevention and management of diabetes.

The sweet and savoury salad is loaded with crunchy bites of roasted carrot and celery and topped with a kick of horseradish dressing. Packed with protein and heart-healthy veggies, this dish demonstrates that healthy meals can be easy and full of flavour.

Preparation time: 20 minutes

Total time: 30 minutes

 

Ingredients 

Dressing (yields 1 cup/250 mL):Mark McEwan

1 tbsp lemon juice 15 mL
5 tbsp white balsamic vinegar 75 mL
½ cup + 5 tsp olive oil 150 mL
1 tsp horseradish 5 mL
1 tsp grainy mustard 5 mL
Pinch salt pinch
¼ tsp black pepper 1.25 mL

Carrot salad:

1 lb carrots, scraped 450 g
½ tsp kosher salt 2.5 mL
1 tbsp olive oil 5 mL
1 cup avocado, peeled and sliced 250 mL
2 green onions, chopped 2
12 sprigs fresh coriander (cilantro) 12
¼ cup celery hearts 50 mL

Chicken:

1 lb boneless, skinless chicken breast 450 g
2 tsp grainy mustard 10 mL
1 tbsp olive oil 15 mL
¼ tsp salt 1.25 mL
black pepper to taste

Directions:

  1. Combine all dressing ingredients except olive oil. Whisk in olive oil in a slow, thin stream.
  1. For chicken marinade, whisk mustard, oil and seasonings in a bowl. Coat chicken in marinade and grill on BBQ or in oven until done. Slice and reserve.
  1. Toss carrots in olive oil and salt and roast at 375ºF (190ºC) until tender but still with a bit of crunch.
  1. Place carrots and avocado on a serving plate and drizzle with 2 tsp of the dressing. Fan out sliced chicken breast on top of vegetables and top with green onion, coriander sprigs and celery hearts. Drizzle on an additional 1 tsp of dressing as garnish.
  • Makes 4 servings

Nutrition per serving

Calories 350
Fat 21 g
Saturated fat 3 g
Cholesterol 65 mg
Sodium 510 mg (21% daily value)
Carbohydrate 15 g
Fibre 6 g (24% daily value)
Protein 28 g
Calcium 6% daily value
Iron 10% daily value

For more delicious recipes and other news from Mark McEwan, visit the McEwan Group

More healthy recipes:

Discussing diabetes Find out more about preventing and managing diabetes. Visit Discussing diabetes.

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