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Smoked Chicken & Onion Salad Recipe

This salad is a mish mash of several health-boosting ingredients, encapsulating smoked chicken, red onions, cherry tomatoes, pumpkin seeds and mixed salad leaves, then topped with avocado dressing.

Niacin and selenium are two anti cancer nutrients which make chicken a cancer-preventing food. Onions are a good source of many powerful antioxidants, which neutralize the cell-damaging free radicals in the body. They help to prevent strokes, heart disease, cancer, Alzheimer's disease and other degenerative diseases of ageing. Whereas pumpkin seeds contribute to a healthy heart due to their essential omega-3 fatty acids and cholesterol-lowering compounds called phytosterols.

Ingredients :

Serves 4
Preparation time : 10 minutes

  • 300g (10oz) skinless smoked chicken breast

  • 2 red onions, finely sliced

  • 150g (5oz) cherry tomatoes, halved

  • 50g (2oz) pumpkin seeds, roasted

  • 75g (3oz) mixed salad leaves

  • salt and pepper

    Avocado dressing :

  • 1 avocado, peeled and diced

  • 2 tablespoons lime juice

  • 1 tablespoon of Dijon mustard

 Healthy Easy Salad Recipe - Smoked Chicken & Onion Salad

Method :

  1. Dice or shred the smoked chicken. Rinse the red onions in water.

  2. Make the dressing by blending together the avocado, lime juice, mustard and seasoning.

  3. Toss together the chicken, onion, tomatoes, pumpkin seeds and salad leaves, drizzle over the dressing and serve.

Variations :

For smoked chicken, broccoli & pasta salad, cook 250g (8oz) rigatoni in boiling salted water for about 12 minutes, until tender. Add 250g (8oz) broccoli broken into tiny florets for the final 3 minutes cooking. The broccoli should be very lightly cooked. Drain well and rinse under cold water. Drain again. Prepare the salad as above, without tossing in the leaves. Toss the pasta and broccoli with the chicken mixture. Arrange the leaves in bowls and top with the pasta salad.

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