Chicken Roll Salad with Cranberry Applesauce Dressing

Recipe is contributed by Ms Toh Yun Xuan, former Nutritionist at the Singapore Heart Foundation

Serves: 4

Ingredients

• Chicken breasts, 600g
• Rosemary, 1½ – 2 tsp
• Lime juice, 2 whole
• Salt, ⅓ tsp
• Carrot, julienned, 1 small
• Asparagus, 150g
• Mixed Baby Spinach, 150g

Dressing

• Fresh cranberries, ¾ cup
• Applesauce (no added sugar), 40g
• Water, 2 tbsp
• Sugar, 2 tsp

Method

Dressing
1. Boil a pot of water with sugar. Stir to dissolve the sugar.
2. Add in the cranberries and boil briefly. Then reduce the heat and simmer for about 10 minutes or until the berries pop.
3. Stir in the applesauce and set aside.

Chicken Roll

4. Preheat the oven to 200°C.
5. Cut the chicken breast to 4 thin slices (to wrap).
6. Marinate the meat with rosemary, lime juice and salt.
7. Separate the carrots and asparagus into 4 portions.
8. Lay the carrots and asparagus on top of each chicken slice and roll them up.
9. Place the chicken rolls individually onto an aluminium foil, then roll and wrap them up nicely.
10. Put the wrapped chicken rolls into the preheated oven and cook for 25 to 30 minutes.
11. Cut the chicken rolls horizontally(sushi style) and lay them on the plate with mixed baby spinach.
12. Drizzle the dressing onto the salad.
13. Optional: Use the dressing as a dip too! Grill the chicken lightly on a non-stick pan over medium heat before cutting.

Note: Add ½ cup to ¾ cup of cooked wholemeal pasta to make it a balanced meal!

Nutrients per serving
Energy: 152 kcal
Protein: 24g
Total Fat (Saturated Fat): 2g (1g)
Cholesterol: 55mg
Carbohydrates: 9g
Sodium: 192mg
Dietary Fibre: 3g