Low GI Recipe of the Month

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Thai-style pear and chicken salad
Versatile pears are an excellent source of fibre, and they are rich in vitamin C and potassium. Enjoy this low GI fruit juicy fresh as the perfect portable snack, in a salad or poached in red wine with a touch of cardamom. This tangy Thai-style low GI recipe from Horticulture Australia who have joined the GI Symbol Program makes a delicious starter or a complete light meal on its own.


Serves 1

1 pear, cut into wedges
1 Lebanese cucumber, sliced
100 g (3½ oz) skinless chicken breast, cooked and sliced
1 tablespoon chopped coriander
1 tablespoon chopped mint
Juice from 1 lime
1 teaspoon honey
1/4 teaspoon fish sauce
1 clove garlic (optional)

Combine the pear, cucumber, chicken, mint and coriander.
Mix together the lime juice, honey and fish sauce and garlic.
Pour the dressing over the salad, mix through and serve.

Recipe analysis
Energy: 1400 kJ/330 cals; Protein: 30 g; Total fat 8.5 g (saturated: 2.3 g; Carbohydrate: 31.4 g; Fibre: 6.3 g

Serving suggestions

  • Serve in lettuce cups for an instant sang choy bau.
  • Fill into softened rice paper for quick and easy rice paper rolls.