Healthy Hints

This dish uses healthy ingredients, though compared to other salads it is a little high in total fat and calories. However, note that the fat, which mainly comes from olive oil, nuts and seeds, is the healthy unsaturated type. Cut the calories by reducing the oil and omitting the sugar.

Ingredients

Ingredients

  • ½ chinese cabbage leaf

  • 180 g sugar snap peas, cut in half diagonally

  • ½ red pepper, cut in thin strips and same length as the peas

  • 1 medium cucumber, remove seeds and cut in thin strips and same length as the peas

  • 35 g rocket leaves, approximately ½ bag

For the dressing

  • juice of 2 lime

  • 3 tbsp olive oil

  • 1 tbsp soy sauce

  • 2 tbsp brown sugar

  • 10 g (1 cm) fresh ginger, remove skin and cut in long very thin strips

  • handful fresh basil, washed and finely chopped

  • handful fresh coriander, washed and finely chopped

  • 2 red chillies, deseeded and finely chopped

  • 50 g unsalted cashew nuts, (or unsalted peanuts)

  • 1¼ tbsp dry sesame seeds

  • 250 g bean sprouts, appoximately 1 bag

What does this chart mean?

Serving Weight 83 g
  • Calories204kcal
  • Protein5.0g
  • Fat15.1g
  • Saturated fat2.6g
  • Carbohydrate12.9g
  • Sugars (Total)9.8g
  • Fibre1.5g
  • Salt0.4g

Directions

1. Place the chopped and prepared Chinese leaf, sugar snap peas, red pepper, and cucumber strips in a large bowl.
2. Add the rocket and toss together and ensure that they are well mixed.
3. Place in the fridge to chill until ready to serve.
4. Place the dressing ingredients in a separate bowl and mix and set aside until ready to serve.
5. Heat a large dry non-stick frying pan and add the cashew nuts. Heat over a high heat tossing often until colour darkens, remove and leave to cool for 3–4 minutes.
6. Put the sesame seeds into the dry pan and heat on a high heat, tossing often for 2 minutes; remove and cool.
7. Just before serving, add the bean sprouts to the main bowl and mix.
8. Stir the dressing and pour over the salad and toss everything gently together.
9. Sprinkle over the toasted nuts and sesame seeds and serve.

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