Crispy Chicken Tender Salad
A fresh and nutritious salad with crunchy thinly sliced vegetables, flavoursome red onion and crispy, golden chicken pieces, all drizzled in a honey mustard dressing.
Servings: 4
Calories: 484kcal
Equipment
- 2 shallow bowl
- Mandolin
- Sharp knife
- Chopping Board
- Frying pan or large skillet
- Whisk
- Large shallow salad bowl
- Parchment paper
- Tenderiser or wooden rolling pin
Ingredients
Crispy chicken
- 500 grams chicken breast or chicken tenderloins
- 1 egg
- 1/4 cup tapioca starch
- 3/4 cup gluten free bread crumbs
- 1/4 teaspoon dried thyme
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried oregano
- 1/2 teaspoon sea salt
- Cracked black pepper to taste
- Extra virgin olive oil for frying
Salad
- 1 head romaine lettuce finely sliced
- 1 red capsicum core and seeds removed and finely sliced
- 1 red onion skin removed and finely sliced
- 2 medium Lebanese cucumber finely sliced into rounds
- 200 grams cherry tomatoes halved
- 1/4 head red cabbage finely sliced
Honey mustard dressing
- 2 tablespoons dijon mustard
- 1 tablespoon honey
- 50 mL lemon juice
- 60 mL extra virgin olive oil
- pinch sea salt
Instructions
Crispy chicken
- First prepare the chicken. If you are using chicken breasts, slice each breast across the middle to create two thinner chicken breasts. Place either the thin chicken breast pieces or the chicken tenderloins between two sheets of parchment paper and tenderise using a tenderiser or a wooden rolling pin.
- Add the tapioca starch to a small bowl along with the egg and whisk to combine. Next add the bread crumbs, dried thyme, dried oregano, onion powder, salt and pepper to a shallow bowl or large freezer bag and mix to combine. Add the chicken to the bowl with the egg mixture and toss to coat evenly. If using a shallow bowl, place one piece of chicken into the crumb mixture and coat evenly on both sides. Transfer to a clean plate and repeat this step until all chicken is crumbed. Alternatively, add all of the chicken pieces into the freezer bag with the crumb mixture, seal shut the bag and toss to coat all of the chicken in the crumb.
- Add olive oil into a large frying pan or skillet so that it is about 1/4 inch deep. Bring to a medium heat. Once heated, reduce to a medium-low heat. Add a crumbed chicken breast or 3-4 crumbed chicken tenders. Fry until golden before flipping over and frying until golden on the second side (about two minutes each side). Once fried, transfer to a clean paper towel lined plate. Repeat this process until all of the chicken has been fried.
- Transfer the crispy chicken pieces to a chopping board and cut into thin strips.
Dressing
- Add the dijon mustard, salt, honey and lemon juice to a small bowl and whisk to combine. Start slowly pouring in the olive oil, whisking until well combined and creamy.
Assemble Salad
- Create a bed of lettuce in the large shallow salad bowl. Top with the thinly sliced cucumber, red onion and capsicum. Toss to combine.
- Top with the thinly sliced chicken strips and then pour the dressing over the top of the salad. Serve warm or cold.
Nutrition
Calories: 484kcal | Carbohydrates: 46g | Protein: 35g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 0.02g | Cholesterol: 121mg | Sodium: 572mg | Potassium: 1458mg | Fiber: 8g | Sugar: 15g | Vitamin A: 15658IU | Vitamin C: 99mg | Calcium: 136mg | Iron: 4mg