Chicken garden salad with elderflower dressing

We present to you our irresistible recipe “Chicken Garden Salad with Elderflower Dressing”! Enjoy the freshness of a British green salad, complemented by the crisp texture of radishes, sugar snap peas, asparagus and Little Gem lettuce. The juicy chicken complements the vibrant blend of flavors perfectly. Topped off with a delicious elderflower dressing, this salad will delight your taste buds and leave you wanting more. Quick to prepare, healthy and full of healthy goodness!

Ingredients

  • Bunch of asparagus (approx. 8 spears), remove and discard woody ends (or save for soup), cut in half lengthwise
  • 200g pack of sugar snap peas
  • 140g fresh or frozen peas
  • 1 small cooked chicken, skin and bones removed, meat shredded
  • 250g radishes (use mixed colors and shapes if possible), sliced
  • 1 red onion, halved and thinly sliced
  • 1 large, round lettuce or 2 Little Gems, torn
  • a handful of pea sprouts (optional)
  • 2 tbsp elderflower syrup
  • 2 tbsp white wine vinegar
  • Zest and squeeze 1 large lemon
  • 3 tbsp extra virgin rapeseed oil

Preparation steps

  1. Bring a medium pot of water to a boil and fill a large bowl with ice cold water.
  2. Add the asparagus to the pan.
  3. After 1 minute add the snow peas.
  4. After another 30 seconds, add the peas.
  5. Cook for another 30 seconds, then drain and add the vegetables to the ice water – this will cool them quickly and retain their bite and bright color.
  6. After 1-2 minutes, drain and set aside in the colander while you prepare the other ingredients.
  7. Dry your bowl, add the dressing ingredients with plenty of spices and stir everything together.
  8. Add the chicken, radishes, onions, cooled and drained vegetables and lettuce and toss gently until well coated in the dressing – it’s easiest to do this with your hands.
  9. Arrange the salad on a large platter and sprinkle over the pea sprouts if necessary.
  10. Serve immediately.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
415 19g 4g 11g 9g 4g 50g 0.4g

Equipment and tools

For this recipe you will need the following equipment and tools:

  • Knife
  • cutting board
  • Vegetable peeler
  • Big pot
  • Sieve
  • Large serving bowl

Allergen information

This Chicken Garden Salad with Elderflower Dressing contains the following allergens:

  • None

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator. This salad tastes best fresh, so try to eat it within 1-2 days.

Health Benefits of Chicken Garden Salad with Elderflower Dressing

When it comes to maintaining a healthy lifestyle, incorporating salads into your diet can be an excellent choice. Packed with fresh and nutritious ingredients, the Chicken Garden Salad with Elderflower Dressing recipe offers not only an explosion of flavor, but also numerous health benefits.

1. Nutrient-rich vegetables

The salad combines a variety of vegetables including asparagus, sugar snap peas, fresh or frozen peas, radishes, red onions, lettuce and optionally pea shoots. These ingredients are rich in vitamins, minerals and fiber, which are essential for maintaining optimal health. They provide a significant amount of antioxidants, which can help protect against chronic diseases and strengthen the immune system.

2. Lean protein

An important component of this salad is the shredded, cooked chicken. Chicken is a lean source of protein that is essential for building and repairing tissue, producing enzymes and hormones, and supporting healthy growth. Protein also helps you feel fuller for longer, reducing your chances of consuming unhealthy foods between meals.

3. Elderflower syrup

The dressing for this salad contains elderflower syrup, which not only provides a refreshing taste but also offers potential health benefits. Elderflowers are known for their anti-inflammatory properties, which can help reduce inflammation in the body. Regular consumption of elderflower can also aid digestion and promote cardiovascular health.

4. Citrus Boost

The dressing also includes the zest and juice of a large lemon. Lemons are an excellent source of vitamin C, an antioxidant vitamin that plays a crucial role in boosting the immune system, promoting healthy skin, and protecting cells from free radical damage. In addition, lemon juice can support the absorption of iron from plant foods, increasing overall iron levels in the body.

5. Extra virgin rapeseed oil

Replacing regular vegetable oil with extra virgin canola oil in the dressing offers a healthier alternative. Canola oil is low in saturated fat and high in unsaturated fats, including omega-3 fatty acids, which have been linked to numerous health benefits such as reducing inflammation, supporting brain function and promoting heart health.

Overall, Chicken Garden Salad with Elderflower Dressing is a healthy and tasty meal that offers a variety of health benefits. Enjoy this salad as a main dish or as a side dish to give your diet a nutritional boost.

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