Chicken Satay Noodle Salad

Time to read: 3 min

A fresh, crunchy noodle salad with a rich satay dressing

What makes a good high-protein salad?

The best salad is one that actually fills you up. This one uses lean chicken breast for protein, rice noodles for something substantial to build on, and a pile of crisp vegetables for crunch and fibre. The satay dressing pulls it all together with peanut butter, lime and ginger. It takes 15 minutes start to finish and serves two. Here's exactly how to make it.

Why this salad works for lunch

Most salads leave you hungry an hour later because there's not much to them. Leaves, a bit of dressing, and that's it.

This version does it differently. The chicken and edamame bring the protein, the rice noodles make it a proper meal, and the red cabbage, carrot and cucumber add the fibre and crunch that keep every mouthful interesting. The dressing does the heavy lifting on flavour, so you're not relying on much oil or sugar to make it taste good.

Peanut butter, lime, ginger and garlic. Creamy, tangy and fresh all at once, and it comes together in a bowl with a whisk.

Ingredients (serves 2)

Salad

• 250g skinless chicken breast, thinly sliced
• 100g dry rice noodles
• 1 large carrot, julienned
• ¼ cup edamame
• 1 Lebanese cucumber, thinly sliced
• 2 cups red cabbage, finely shredded
• 2 spring onions, sliced
• ¼ cup fresh coriander leaves
• 2 tbsp crushed peanuts

Satay dressing

• 2 tbsp natural peanut butter
• ⅓ cup light coconut cream
• 1 tbsp tamari or soy sauce
• 1½ tbsp lime juice
• 1 tsp honey
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 garlic clove, crushed
• 2 to 3 tbsp warm water, as needed

Utensils: large bowl, small bowl

Method

1. Cook the sliced chicken in a hot pan over medium-high heat for 4 to 5 minutes, turning, until golden and cooked through. Set aside to cool slightly.
2. Cook the noodles according to packet instructions. Drain and rinse under cold water.
3. To make the satay dressing, combine the peanut butter, coconut cream, tamari, lime juice, honey, sesame oil, ginger and garlic in a small bowl. Whisk until smooth, adding warm water gradually until you reach a creamy, pourable consistency.
4. Combine the noodles, cabbage, carrot, cucumber, edamame and spring onion in a large bowl.
5. Add the cooked chicken and pour over the satay dressing. Toss well until everything is coated, then top with coriander, spring onions and crushed peanuts.

Total time: 15 minutes | Serves: 2

Your questions, answered

Can I prep this ahead? Yes, and it's a great one for meal prep. Keep the dressing in a separate jar and toss it through just before eating so the noodles and vegetables stay crisp. Both will keep in the fridge for up to three days.

Will it still be good cold? It's designed to be eaten cold or at room temperature, which makes it ideal for taking to work. Give it a quick toss before you eat to redistribute the dressing.

My dressing is too thick. What do I do? Natural peanut butter varies a lot in thickness, so add the warm water a tablespoon at a time and keep whisking. You're after the consistency of pouring cream. If it splits slightly, a little more warm water will bring it back together.

Can I swap the chicken? Absolutely. Prawns, sliced beef, firm tofu or shredded poached chicken all work well. If you're using tofu, press it first and pan fry until golden so it holds up against the dressing.

Is this gluten free? Rice noodles are naturally gluten free, so as long as you use tamari rather than regular soy sauce, the whole dish is.

What if I can't eat peanuts? Swap the peanut butter for tahini or sunflower seed butter and leave off the crushed peanuts. The flavour will be a little different but the creamy texture still works beautifully with the lime and ginger.

Can I use a different noodle? Yes. Vermicelli, soba or even zucchini noodles work here. If you're using a wheat noodle, rinse it well under cold water so it doesn't clump.

How do I stop the salad going soggy? Rinse the noodles properly under cold water and let them drain fully before they go in the bowl. Excess water is what waters down the dressing.

Meals like this are what make healthy eating stick

Fresh, filling and full of flavour, this is the kind of food that keeps you consistent without feeling like you're missing out. The Transform app is full of recipes designed exactly this way.

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