Vietnamese Chicken and Rice Noodle Salad

Serves 6
Makes about 8 cups (2 L)
Gaitree Peters
Guelph, ON

Vietnamese fish sauce (nuoc mam) is an integral part of Vietnamese cooking. It is a clear, pungent liquid made by fermenting fish with salt. It takes a little getting used to! Fish sauce is high in sodium, so use it sparingly. Look in the specialty foods section of some supermarkets.

Food Fast
To ensure a ready supply of cooked chicken for recipes like this one, cook whole chickens when you have time on the weekend. Cut up and freeze in 1-cup (250 mL) portions to use as needed.

3 1/2 oz wide rice noodles (Half a 7-oz [210 g] package) 99 g
12 oz shredded cooked chicken 375 g
2 cups diced cucumbers 500 mL
2 cups shredded carrots 500 mL
1 cup julienned green bell peppers 250 mL
1/4 cup finely chopped cilantro 50 mL
  Dressing  
1/3 cup fish sauce or sodium-reduced soya sauce 75 mL
1/4 cup rice wine vinegar 50 mL
2 tbsp lime juice 25 mL
1 to 2 tbsp curry paste 15 to 25 mL
2 tsp granulated sugar 10 mL
1 tsp minced garlic 5 mL
1 tsp sesame oil 5 mL
1/2 cup chopped peanuts (optional) 125 mL

1. In a large pot of boiling water, cook noodles for 5 to 8 minutes or until barely tender; drain. Rinse under cold water; drain. Transfer to a large bowl. Add chicken, cucumbers, carrots, peppers and cilantro.
2. Dressing: In a small bowl, blend together soya sauce, vinegar, lime juice, curry paste, sugar, garlic and sesame oil. Add dressing to noodle mixture; toss to combine. Sprinkle with peanuts, if using.

Nutritional Analysis per serving
Calories 214
Protein 19.4 g
Fat 4.8 g
Carbohydrate 23.1 g
Dietary Fiber 1.8 g
Sodium 594 m

Excellent source of vitamin A, niacin, vitamin B6. Good source of vitamin C, zinc.

Food Guide servings
Grain Products 1/2
Vegetables & Fruit 1
Milk Products
Meat & Alternatives 1

Have this salad with a serving of fruit-flavored yogurt to increase your intake of calcium.

Serving Size: 1/6 recipe
1    1/2    2 1/2

Recipe from Dietitians of Canada - Great Food Fast
by Bev Callaghan RD and Lynn Roblin RD
(published by Robert Rose) © 2000 Dietitians of Canada

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