SESAME CHICKEN COLESLAW

‍ ‍SESAME CHICKEN COLESLAW

PREP: 20 min

COOK: 15 min

TOTAL: 35 min

SERVES: 4

INGREDIENTS

·       4 tsp sesame oil

·       600g (4x 150g portions) skinless chicken thighs, raw, whole

·       8 tbsp 99% fat-free mayonnaise

·       4 tsp chilli flakes

·       2 cups shredded cabbage, raw

·       2 medium carrots, raw

·       4 cups broccoli, raw

·       4 medium tomatoes, raw

·       4 tsp sesame seeds

·       3 spring onion stalks

METHOD

1.     Heat sesame oil in a hot pan and add chicken pieces. Stir fry until browned and cooked through (about 5 min).

2.     Spoon mayonnaise and chilli flakes into a medium sized bowl and stir to combine.

3.     Dice the salad vegetables and add to the mayonnaise and chilli. Toss to coat.

4.     Top salad with chicken, toasted sesame seeds and sliced spring onion.

NUTRITION INFORMATION

ENERGY: 446 kcal (1866 kJ)

PROTEIN: 36.9 g

TOTAL CARBS: 15.2 g

SUGARS: 7.6 g

FIBRE: 4.9 g

TOTAL FAT: 25.6 g

SATURATED FAT: 6.2 g

SODIUM:  413 mg

CALCIUM: 113 mg

IRON: 2.3 mg

DELIGHTFUL “DID-YOU-KNOWS”

Lean Chicken

*       An excellent source of high-quality protein, providing all 9 essential amino acids needed for muscle maintenance, tissue repair, and immune function. Adequate protein intake helps preserve lean muscle mass and promote satiety.

*       Contains important B-group vitamins, particularly Vitamin B6 and niacin, which support energy metabolism, brain function, and red blood cell production.

*       Rich in zinc which is involved in wound healing, immune defence, and protein synthesis and phosphorous, which is essential for strong bones and teeth.

*       It is naturally low in saturated fat, making it a heart-friendly protein choice.

Carrot – Root Vegetables for Healthy Immunity

*       An excellent source of soluble fibre, Vitamin A, and Vitamin C.

*       Soluble fibre lowers LDL cholesterol, assists regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.

*      Vitamin A promotes healthy vision and immune function. Vitamin C boosts immune and heart health, and aids collagen production for wound healing and healthy skin.

Cabbage – Nature’s Crunchy Crisps

*       Naturally crisp like chips, cabbage is low in calories whilst rich in fibre, vitamins, minerals, and water.

*       Rich in Vitamin C which supports immunity and healthy skin.

*       Contains trace amounts of Vitamin A and Vitamin K which supports collagen synthesis and bone health respectively.

*       Provide fibre to support gut health and regular bowels.

*       Excellent source of water which contributes to daily hydration status.

Broccoli – The Mighty Green Machine

*       Naturally low-carbohydrate, high-fibre vegetable, making it an excellent alternative to starchy vegetables such as potatoes.

*       Fibre supports healthy digestion, helps regulate bowel movements, and contributes to feelings of fullness without the extra calories.

*       Rich in Vitamin C which supports immune function and collagen production, and Vitamin K, which plays a role in blood clotting and bone health.

*       Both cauliflower and broccoli uniquely provide glucosinolates and other phytonutrients, which have anti-inflammatory and anti-cancer properties.

Tomatoes – A Hidden Gem of Vitamin A

*       An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.

*       Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.

*       Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.

Spring Onions – Zesty Health Boosters

*       A low-calorie, nutrient-dense garnish that provides antioxidants, Vitamin A and Vitamin C, and flavonoids, which supports overall immune function, heart health, and digestive wellbeing.

*       Helps to add flavour without adding calories or sodium.

Sesame Seeds and Oil – Nutty Fats that Love You Back!

*       Rich in unsaturated fats and plant compounds like sesamin, which may help support healthy cholesterol levels and reduce inflammation.

*       Packed with calcium, iron, magnesium, and zinc, supporting bone strength, oxygen transport, and overall metabolic function.

*       Source of Vitamin E à a powerful antioxidant that aids skin and immune health.

*       Provides dietary fibre and plant-based protein to aid digestion, support a healthy gut, and prolong satiety. ‍