Fun Salads for Enjoyable Calorie Deficit

The best addition to 'kid-yourself-salads' for lunch or dinner that everyone will love.

I must admit the title of this column is ever so slightly misleading. Since I started my so-called 'weight loss journey' in mid-August I vowed that I would not actively calorie count but eat slightly less and certainly move more. That being said, I am more aware of my calorie intake but that is more indicative of how far removed I was from the calorie counting universe prior to attempting to be more balanced.

Therefore, I noticed that whilst I was at university I often treated lunch as my first dinner and often created huge, indulgent portions. I will touch upon the difficulty of shopping and cooking for one at another time but I am now aware that I certainly was not doing it right. Since moving home and being more mindful about my consumption I have replaced these unctuous dinner for two with my salads that border on the 'kid yourself salads' that are essentially made up of all the good stuff, the chicken, bacon, carbs, dressing. Who is going to judge, at least I am no longer making a fakeaway Nando's with 5 sides of a Tuesday lunchtime anymore.

These so-called 'Fun Salads' have been influenced by my favourite food content creators like Nguyen Yeats-Brown (@gnochgnoch) and Maddi (@cripandip) and I was introduced to the simplicity and innovative genius of crispy rice. Since this introduction I have a salad that includes crispy rice as the carb at least once a week and have recently indoctrinated 2/3 members of my immediate family to relish in this 'treat' as well.

In this series I will outline my favourite not so healthy (but a lot more interesting) salads, great salad dressings and the necessary accompaniments.

Buffalo Chicken Salad & Crispy Rice

Ingredients

Serves 1 person

1 Chicken Breast or Thigh

Frank's Hot Sauce

Honey

Paprika

Salt

Pepper

Cayenne Pepper

100g Long Grain/Jasmine/Basmati Rice (any that are in your cupboard or 1 pack of the microwaveable Sticky Rice- for ease)

1 tsp Sriracha

2 tsp Soy Sauce

2 tsp Sesame Oil

Lettuce

Cucumber

Broccoli

Spring Onions

Dressing:

Frank's Hot Sauce

Yoghurt/Sour Cream

Garlic Powder

Pepper

Paprika

Lemon Juice

Method:

I am aware that Salads are fairly self explanatory so feel free to prepare as you wish but I feel some instructions around the crispy rice preparation are necessary.

1. Boil the rice and drain. Then add the sriracha, soy sauce and sesame oil. Place on an oven tray with greaseproof paper and flatten out with a spatula. Leave in the fridge for at least 20 mins.

2. Pre-heat oven to 190.C

3. Marinate the chicken with the dry ingredients whilst the rice is cooling.

4. Once the rice is cooled, place in the oven for about 20 minutes. Check at the 12 minute mark in case it needs to be rotated/ or if any edges are catching. If this is the case turn the oven down 10-20.C

5. Cook the chicken in a pan at medium to high heat and once cooked on both sides add your preferred buffalo sauce on the chicken (to avoid it burning immediately).

6. Once smothered on both sides add some honey and place in the oven for about 5 minutes to ensure it has cooked through.

7. Prepare and cook the veggies that you wish to add to the salad. Personally I like to oven roast broccoli with some Fry-Light, salt, pepper, cumin, paprika, ground coriander and lemon juice for about 10 minutes. If using kale prepare in the same way but only place in the oven for 5 minutes. Another preferred addition to my salads in pan fried chunks of spring onion. They become nicely charred and add a nice sweetness to the salad.

8. Make the dressing and taste as you go, maybe adding some honey or sugar if you would like the dressing sweeter. Or red wine vinegar if you would like it to be more sharp.

9. Incorporate all elements of the salad and enjoy with your favourite treat drink!

Miso & Ginger Chicken Salad & Crispy Rice

Ingredients

Serves 1 person

1 Chicken Breast or Thigh

White Miso

Soy Sauce

Sesame Oil

Honey

Sriracha

Ground Ginger

5 Spice

100g Long Grain/Jasmine/Basmati Rice (any that are in your cupboard or 1 pack of the microwaveable Sticky Rice- for ease)

1 tsp Sriracha

2 tsp Soy Sauce

2 tsp Sesame Oil

Lettuce

Cucumber

Broccoli

1 Medium Garlic Clove

Grated Carrot

Spring Onions

Dressing:

1 tsp White Miso

2 tsp Soy Sauce

2 tsp Fish Sauce

2 tsp White Wine Vinegar

1 1/2 tsp Granulated Sugar/Brown Sugar or Honey

3 tsp Sriracha

1 Grated/Finely Chopped Garlic Clove

1 Inch Grated Ginger

1 tsp Sesame Oil

4 tsp Water

Method:

1. See instructions for Crispy Rice in Buffalo Chicken Salad at instructions 1,2 & 4.

2. Season chicken after preparing with dry spices and pan fry at medium to high heat. Pan fry 3 minutes each side then brush the incorporated wet ingredients on the chicken. Add extra honey onto the top side of the chicken before placing in the oven with the rice for around 5 minutes (or slightly longer if a particularly large cut).

3. Prepare the veg, lettuce, grate the carrot, cucumber (I tend to deseed).

4. Use the same pan that you cooked the chicken in to pan fry some spring onion at a medium-low heat. Leave to char slightly before flipping to the other side then remove and add to salad bowl immediately.

5. Then add broccoli and garlic with some honey and soy sauce.

6. Make the dressing. I eyeball the ingredients rather than specific measurements. Feel free to double up if you wish to have the dressing prepped for the week.

7. Once all hot elements are cooked (double check the chicken before serving everything can also be enjoyed cold) add all ingredients into the bowl, tossing in the dressing before adding the chicken on top. Leave some dressing on the side in case you feel the need to add more. Enjoy!

Satay Dressing

From Closet Cooking- one of my favourite salad dressings (https://www.closetcooking.com/thai-peanut-dressing/)

Ingredients

Serves 4

1/4 cup Peanut Butter

1/2+ cup Coconut Milk or Water

2 tbsp Soy Sauce (or Fish Sauce)

2 tbsp White Rice Vinegar (or Cider Vinegar or Lime Juice)

2 tbsp Brown Sugar (or Honey or Palm Sugar)

1 tbsp Chilli Sauce (or to taste)

2 tsp Garlic (grated)

2 tsp Ginger (grated)

2 tbsp Chopped Roasted Peanuts

1 tsp Sesame Oil

1 tbsp Coriander

1. Blend all ingredients with hand blender.

2. Store in air tight container.

   
   

Indian Yoghurt Dressing

Ingredients

Serves 1

2 tsp Yoghurt

1/4 tsp Cumin Toasted and Grounded

1/2 tsp Tumeric

1/2 tsp Garam Masala

1/2 tsp Curry Powder

1/4 tsp Salt

1/2 tsp Pepper

1 tsp Lime Pickle chopped finely

1 tsp Mango Chutney chopped finely

1 Grated/Finely Chopped Garlic Clove

1/2 Inch Grated Ginger

Optional: Finely Chopped Coriander & Chilli