This high-proteinThai-inspired rooster salad options crunchy slaw, edamame, recent herbs, roasted peanuts, and a lightweight peanut-lime dressing—no-cook and ideal for lunch or meal prep.
Thai Hen Salad
This simple Thai rooster salad begins with crunchy cabbage slaw, tender rooster breast, and loads of cilantro, then will get tossed in a lightened-up peanut-lime dressing made with powdered peanut butter. It delivers all of the daring, savory-sweet taste you count on from a Thai rooster salad, however with much less fats, extra protein, and a dressing that balances vibrant lime, salty umami, mild warmth, and only a contact of sweetness. It’s nice for meal prep because it holds up properly within the fridge and works simply as properly for a simple weeknight dinner because it does for lunch the following day.
Why This Salad Works
I used to be craving a Thai rooster salad that was excessive in protein, loaded with crunchy greens, and nonetheless felt recent and satisfying. Whereas conventional Thai rooster salads don’t at all times embody peanuts, I liked the flavour and crunch. I performed round with utilizing powdered peanut butter as a substitute of full fats and it got here out nice! Flavorful with out weighing the salad down, for a meal that feels each mild and filling.
- Hearty and satisfying with 50 grams of protein, making it nice for lunch or dinner
- No cooking required in case you begin with leftover or rotisserie rooster
- Meal prep perfection: The crunchy cabbage slaw holds up superbly within the fridge, staying crisp and recent for days with out getting soggy.
For those who love salads like this which can be massive on taste and protein, you may additionally get pleasure from my Asian Hen Salad with Chili Crisp Dressing and Asian Hen Chopped Salad—each simple, satisfying choices that work properly for lunch or meal prep.
Components You’ll Want
First up, we’ve the Thai rooster salad components, then the peanut-lime dressing. See the recipe card under for the precise measurements.
Thai Hen Salad
- Slaw Combine: Shopping for a bag of coleslaw is a good shortcut. It delivers the identical crunch with out the necessity to slice a head of cabbage.
- Bell Peppers: I like to make use of half a pink pepper and half a yellow pepper to make the salad extra colourful. Nevertheless, you should utilize all pink or all yellow. Simply take away the stems and seeds, then thinly slice.
- Hen Breasts: Cube or shred cooked rooster breasts. Boneless thighs or rotisserie rooster work as properly. For those who don’t have leftover rooster, I’ve included instructions within the recipe card for roasting rooster breasts within the oven.
- Honeycrisp Apple for sweetness and crunch
- Edamame for further protein and fiber
- Cilantro and Scallion Greens for added taste and complexity
- Roasted Peanuts: Though not a conventional Thai salad ingredient, I just like the crunch and nutty taste they add.
- Toasted Sesame Seeds sprinkled on high for garnish
Thai Hen Salad Dressing
- PBfit is a roasted peanut butter powder that tastes like peanut butter however with fewer energy and fewer fats.
- Lime Juice’s acidity balances the peanut butter’s richness and the sriracha’s warmth.
- Water thins the dressing.
- Low-sodium Soy Sauce for umami. Use tamari in case you’re gluten-free.
- Maple syrup for sweetness. I additionally like this zero-sugar maple syrup in case you’re attempting to chop again on added sugar.
- Oil: Toasted sesame oil provides a nutty taste, however impartial avocado oil additionally works.
- Sriracha and Sambal Oelek for spice. For those who don’t like spicy meals, omit them.
- Ginger: Grate recent ginger root with a microplane, or use ginger paste, which is a good timesaver.
Make Thai Hen Salad
As soon as all of your components are chopped, simply toss the whole lot collectively and revel in! See the recipe card on the backside for printable instructions.
- Make the Thai peanut dressing by whisking all of the components collectively in a bowl.
- Assemble the salad: Add all of the components to a big bowl and toss with the dressing.
Variations
- Change up your greens: I like utilizing cabbage as a result of it holds up properly all through the week, however in case you’re consuming it the day of, you could possibly use romaine.
- Protein: Change out the rooster with shrimp or steak.
- Add extra greensreminiscent of avocado, shredded carrots, or sliced cucumbers.
- Vegetarian/Vegan: Change the rooster with extra greens or tofu.
- Fruit: Any type of apple will work, even Granny Smith in case you favor a extra tart chunk. And if you wish to get inventive, do that dish with mango or mandarin oranges.
- Allergic to peanuts? Omit them or substitute sunflower seeds. For the dressing, use Wow Butter.
- Peanuts: Swap them with roasted cashews, almonds or sunflower seeds.
- Not into cilantro? Skip it or change it out with mint, basil, or chives, or a mixture of all three.
- Sweetener choices: Use honey as a substitute of maple syrup.
- Nut Butter: For those who can’t discover PBfit, use pure peanut butter or, if wanted, almond butter or sunflower seed butter.
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13 minutes
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30 minutes
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15 minutes
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30 minutes
Meal Prep Ideas
As a result of this salad makes use of coleslaw as the bottom, it’ll maintain up higher for meal prep than salads made with leafy greens. Ready so as to add the dressing may even maintain it more energizing.
- Divide all of the components, besides the apples and peanuts, amongst 4 meal- prep bowls, then put the lids on.
- For those who’re taking them to work or college, pour the dressing into 4 small hermetic containers to carry with you.
- Earlier than consuming, chop the apples, add the peanuts, and toss the salad with the dressing.
Storage
- Salad with dressing will last as long as 2 days. It’s possible you’ll need to discard the peanuts in the event that they’re too soggy and the apples in the event that they’re too brown or mushy.
- Salad with out dressing will last as long as 4 days, relying on how recent your rooster is. Cooked rooster will final within the fridge for as much as 4 days whole.
Extra Meal Prep Salad Recipes You’ll Love
For extra meal prep conceptstake a look at these 5 scrumptious rooster salad recipes to encourage your subsequent meal!
Yield: servings
Serving Measurement: 2 cups
For the Dressing: ALL NEW INGREDIENTS
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To make the dressing, add the entire components to a medium mixing bowl and whisk till easy.
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To a big bowl or 4 meal prep bowls add or divide the slaw combination, bell peppers, rooster, apple, edamame, cilantro and scallions.
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If serving straight away, drizzle with the dressing, peanuts and sesame seeds. If meal prepping, switch dressing to small containers and toss when able to serve.
Final Step:
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Take away from the oven and let relaxation for 10-Quarter-hour earlier than shredding. 1 pound of cooked rooster breast will yield 3 cups of shredded rooster.
Serving: 2 cups, Energy: 453 kcal, Carbohydrates: 30.5 g, Protein: 50 g, Fats: 17 g, Saturated Fats: 2.5 g, Ldl cholesterol: 96.5 mg, Sodium: 487.5 mg, Fiber: 8 g, Sugar: 17.5 g
