Pulled Chicken Salad

One of my clients has been telling me for a while that I need to visit Turtle Bay Restaurant. I think there are quite a few now up and down the country, so last weekend when I was in Birmingham I made sure to book a table to go and try it out with my sister. It is a Caribbean restaurant and I knew even from looking at the menu that I was going to love the food. Anything with lots of spice and super tasty is right up my street!

We arrived fairly early so managed to sample a couple of their signature rum cocktails during happy hour; we went for the ‘Jumbled Julep’ and the ‘Marley Mojito,’ both were delicious but the one with the ginger beer was probably my favourite!

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To eat, we shared a starter of ‘Pulled Pork Salad’, and for mains, the ‘Jamaican Browned Chicken one pot’ and the ‘Goat Burger’ with sweet potato fries. Everything was so tasty, but I think that we both agreed that the best dish by far was the Pulled Pork Salad.

It seemed so simple, with just a few ingredients, yet it tasted incredible. The right balance of spicy, crunchy and fruity, just a bit of a taste explosion in your mouth! The fact that it seemed such a simply put together dish got me thinking that I could probably attempt to recreate something similar at home, so that is what I have attempted to do here.

I have swapped the pork out for chicken, just to try and keep the fat content down a little bit! But you could obviously replace with pork or even beef would possibly work well. I absolutely love having fruit in salads but think this was the first time i have tried one with orange, it worked so well with the tangy BBQ sauce. I made my own BBQ sauce but you could replace with your favourite shop bought one, it was easy to make and you know exactly what is going into it.

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Ingredients
100g Chicken
BBQ sauce (homemade or shop bought)
30g Butternut Squash
30g Mango
Mixed Salad (including rocket)
20g Red Onion
30g Cucumber
50g Plum Tomatos
Half an orange
1 tsp olive oil
Lime

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BBQ Sauce
50g Reduced salt and sugar Tomato Ketchup
Half juice of an orange
few drops Worcestershire sauce
few drops Balsamic Vinegar
sprinkle Cumin
sprinkle Smoked Paprika
Salt and pepper
tiny bit of all spice
half teaspoon ready chopped garlic
half teaspoon yellow mustard

For the BBQ Sauce
Literally put all ingredients into a pan, bring to a simmer for about 3-5minutes, stirring occasionally. You will notice that not all the ingredients have exact measurements, I simply added things by feel and tasted as needed!

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For the Pulled Chicken
Add the chicken to a pan of cold water, bring to a boil and then turn down to a simmer for about 7-8 minutes. Check chicken is cooked all the way through before pulling apart using two forks.
I use this method of cooking chicken a lot. I will do a big batch a couple of times a week and then store in tupperware and add to meals as and when I need it. It saves a lot of time and effort.
Once shredded combine with the bbq sauce.

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For the Salad
Using a speed peeler, shave off bits of the butternut squash. Add these to a pan and steam for 3-5 minutes or until soft but not completely overdone.
Slice your red onion nice and finely (nobody wants to come across big lumps of onion!) and also the cucumber, and plum tomatoes.

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Chop the mango into small chunks.
Cut the orange into segments, you wont need any more than 5 segments per person.
In a bowl combine the olive oil, mustard and juice of half a lime. Add the salad ingredients apart from the chicken and oranges, and toss gently trying to coat with all of the dressing.
Serve up, and top with the pulled chicken and segments of orange.

 

Calories: 269
Protein: 27g
Carbs: 26g
Fat: 6g

When looking at the two photos side by side I am pretty impressed with how it turned out! 🙂 It also tasted amazing! This will definitely be a recipe I will be recreating over and over throughout the summer!

Give it a go and let me know what you think!

Love Abi xxx

#trainwithabs

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