Pear and walnut salad with ginger spiced chicken

  • 50min
  • 2
  • 654 kcal
  • Easy
  • Gluten free
  • Dairy, Nuts

Per 397 g contains

654 kcal 2726 kj
32%
37.3 g
53%
7.1 g
35%
21 g
23%
0.2 g
3%

of an adult's recommended intake.
Typical energy values per 100g: 687kj/165kcal

Food traffic light labels explained

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 chopped
    60g 2.1oz
  • Greek-style natural yoghurt
    2 tbsp
    Dairy
  • 4 chicken thigh fillets
    360g 12.6oz
  • 2 pears, quartered and finely sliced
  • Walnuts, roughly chopped
    50g 1.7oz
    Nuts
  • Mixed salad leaves
    75g 2.6oz
  • Extra-virgin olive oil
    2 tsp
Show all

Cooking Method

  1. Pre-heat the oven to 200°C.
  2. 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.
  3. Toss the pear slices, chopped walnuts and salad leaves with 1 tsp of the olive oil.
  4. 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 Valuesper 100gper 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
Fibre1.7 g
6.6 g
Protein13.4 g
53.2 g
Salt0.1 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.

Hello!I have had GERD for 9 months now. I've been through a lot of weird symptoms over that time period and now i'm only really feeling hoarsness and swallowing issues. When i swallow food/drink i...

janejennie
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