This healthy and delicious Chicken and Zucchini Noodle Salad with Peanut Dressing is perfect Quick and Easy Dinner Recipes!
Protein-packed grilled chicken pairs perfectly with the fresh flavors of carrots, cabbage, and peanut butter. You can easily customize this by adding vegetables of your choice, red pepper flakes to taste, or alternative toppings.
You can also make it vegan By substituting the chicken for tempeh (instructions included in the recipe).
One of the things I love about this salad is the bright colors of the different vegetables. The pigments in these colors indicate that special disease-fighting phytonutrients (1).
phytonutrients, such as carotenoids in carrots (2), and the anthocyanins found in purple cabbage (3), are phytonutrients with bioactive food components. They play an important role in supporting our immune system and have been shown to have antimicrobial, anti-inflammatory and antioxidant properties.4).
Eat more vegetables – Eating more vegetables can support your immune system and prevent heart disease, osteoporosis, cancer, diabetes, and more (2). This recipe contains several servings to help increase your daily intake.
This salad is so easy to put together, there are endless variations you can experiment with to your liking and what’s in season. Let me know how you like it!
Zucchini Noodle Salad
yield: 2 servings
You will need: Measuring cups and spoons, large mixing bowl, small mixing bowl, whisk, large frying pan, tongs, cutting board and knife, vegetable spiralizer or peeler
key: T = tablespoon; tsp = teaspoon
raw material
2 (5-6 ounces) boneless skinless chicken breasts (or 12 ounces tempeh, vegetarian version)
1/4 teaspoon sea salt
1/8 teaspoon black pepper
1 zucchini, spiralized
2 carrots, spiralized
1/2 cup cabbage thinly sliced
1/4 cup onion, thinly sliced
sauce
2 T smooth peanut butter (or nut/seed butter of choice)
2 T soy sauce
1 lime, juice
2 teaspoons honey
2 T fresh cilantro, chopped
2 T roasted peanuts, chopped
direction
- Heat a large frying pan over medium heat and coat with oil.
- Add chicken breast or tempeh to the pot and season with salt and pepper.
- Bake 3-5 minutes per side until cooked through. Set aside to cool. Once cool, cut crosswise into 1/2″ strips.
- Add peanut butter, soy sauce, lime juice, and honey to a small mixing bowl. Stir together until well combined.
- Put the spiralized zucchini along with the carrots, cabbage, green onions, and chicken in a large mixing bowl.
- Drizzle with peanut butter and toss to coat.
- Serve with fresh cilantro and roasted peanuts.
nutrient content
I hope you like this recipe! If you are successful, let me know in the comments below how it turned out.
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- Sharma S, Katoch V, Kumar S, Chatterjee S. “Functional relationship of phytochromes and bioactive compounds: implications for human health”. Journal of Nutritional Biochemistry. 2021;92:108615. doi:10.1016/j.jnutbio.2021.108615 website. https://pubmed.ncbi.nlm.nih.gov/33705954/
- Liu Ruihai. “Health-Promoting Components of Fruits and Vegetables in the Diet.” Advances in Nutrition (Bethesda, MD) roll. 4,3 384S-92S. May 1st. 2013, doi: 10.3945/an.112.003517 Network. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650511/
- Wallace, Taylor C. “Anthocyanins in Cardiovascular Disease.” Advances in Nutrition (Bethesda, MD) Volume 2.1 (2011): 1-7. doi: 10.3945/an.110.000042 network. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042791/
- Gupta C, Prakash D. “Phytonutrients as therapeutic agents”. Journal of Complementary Integrative Medicine2014;11(3):151-169. doi: 10.1515/jcim-2013-0021 web. https://pubmed.ncbi.nlm.nih.gov/25051278/
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