Chicken & Udon Noodle Salad with Fresh Mint

This refreshing chicken salad is perfect for picnics and barbeques. Green onion, ginger, mint, and tamari make a tangy dressing that tastes bright and unique. Developed for CFC by Nancy Guppy, RD, MHSc.
Serves: 4
Prep Time: 10 min
Cook Time: 10 min

Ingredients

2 cups chicken, cooked, chopped
1/2 lb snow peas
1 cup carrots, peeled, grated
1 cup zucchini, chopped
8 oz soba noodles or kamut udon noodles
1 cup green onions, chopped
1/4 cup mint, minced
2 tbsp brown rice vinegar
1 tbsp ginger, minced
1 tbsp low-sodium tamari
1 tbsp sesame oil, toasted
1 tsp black pepper, freshly ground
4 sprigs mint (optional garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Bring a large pot of water to a boil. Add snow peas and cook quickly until bright green and crisp-tender – about 2 minutes. Use a slotted spoon and transfer to a colander. Run cold water over the snow peas to stop cooking. Quickly blanch carrots and zucchini using the same method.

  2. Return water to a boil and cook udon noodles in unsalted water according to package directions. Drain and transfer noodles to a large bowl.

  3. Add blanched vegetables to bowl and toss. Next add chopped green onions, minced mint and ginger root, brown rice vinegar, tamari, black pepper, sesame oil and chopped chicken and toss again.

  4. Garnish with sprigs of fresh mint (optional).

Helpful Tip

Kamut udon noodles can be substituted for soba noodles.

Nutrition Info

Per 420 g serving Amount
Calories410
Protein37 g
Fat7 g
Saturated Fat1 g
Carbohydrate50 g
Fibre6 g
Sugar6 g
Cholesterol60 mg
Sodium320 mg
Per 420 g serving % Daily Value
Potassium53
Calcium8
Iron35
Vitamin A110
Vitamin C90
Vitamin B653
Vitamin B1212
Folate23
Zinc39