Pear and walnut salad with ginger spiced chicken
- 50min
- 2
- 654 kcal
- Easy
- Gluten free
- Dairy , Nuts
Per 397 g contains
of an adult's recommended intake.
Typical energy values per 100g: 687kj/165kcal
A delicious, filling summer salad packed with flavour.
This is a seriously moreish teatime treat. Salads have a bit of a reputation for being bland and boring, but this is anything but. Pear and walnut are a classic (and delicious) combination, and the warm note of ginger running through this dish really brings something extra to the plate, if you'll excuse the cliché!
Ingredients
- Fresh ginger, finely chopped60g 2.1oz
- Greek-style natural yoghurt2 tbspDairy
- 4 chicken thigh fillets360g 12.6oz
- 2 pears, quartered and finely sliced
- Walnuts, roughly chopped50g 1.7ozNuts
- Mixed salad leaves75g 2.6oz
- Extra-virgin olive oil2 tsp
Cooking Method
- Pre-heat the oven to 200°C.
- Mix the yoghurt and chopped ginger together, before liberally coating the chicken thighs in the mixture. Bake the chicken thighs in the ginger and yoghurt mixture in the oven for 35 minutes.
- Toss the pear slices, chopped walnuts and salad leaves with 1 tsp of the olive oil.
- Slice the chicken thighs. Heat the remaining olive oil in a frying pan on a high heat, then pan fry the chicken for 5 minutes until well browned. Spoon the chicken on to the salad and serve.
Nutritional Information
| Typical Values | per 100g | per 397g serving |
|---|---|---|
| Energy | 165 kcal 687 kj | 654 kcal 2726 kj |
| Fat of which saturates | 9.4 g 1.8 g | 37.3 g 7.1 g |
| Carbohydrate of which sugars | 5.8 g 5.3 g | 23 g 21 g |
| Fibre | 1.7 g | 6.6 g |
| Protein | 13.4 g | 53.2 g |
| Salt | 0.1 g | 0.2 g |
Pears
Citrus fruits can aggravate the symptoms of acid reflux, so non-citrus fruits like pears are a good alternative source of vitamins, such as vitamin C.
Ginger
Small amounts of ginger can help ease the symptoms of acid reflux, as ginger is thought to have natural anti-inflammatory properties.
Healthy fats
Saturated fats can be a major trigger food for acid reflux. Healthier fats, such as the mono-unsaturated fats in olive oil and the polyunsaturated fats found in walnuts, are a great alternative in moderation.
Chicken
Chicken, being a naturally lean meat, can be much kinder to your digestive system than fattier meats if you are suffering from acid reflux.
Natural yoghurt
Natural yoghurt is a source of calcium and protein.
I'm 99% sure I've got acid reflux, but one thing I don't see people ever list as a symptom, is it almost feeling like you're starving mixed a little with nausea. It like with me, sometimes they take...
Sarahnuggett
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.