Chicken & Snow Pea Salad

Ingredients

• 350 g (12 oz)snow peas, ends trimmed
• 150 g (1 cup)frozen peas
• 95 g (½ cup)uncooked brown rice
• 1shallot, thinly sliced
• 350 g (12.3 oz)skinless chicken breast
• 45 ml (3 tablespoons)toasted sesame seeds
• 60 ml (¼ cup)fresh lemon juice
• 60 ml (¼ cup)white miso paste
• 45 ml (3 tablespoons)tahini
• 15 ml (1 tablespoon)honey
• to tastesalt and pepper

Instructions

1. 1

   Cook the rice

   Cook the brown rice according to the packet instructions. When it is ready, drain it and rinse under cold water to cool it quickly.

2. 2

   Blanch the peas

   Bring a pot of water to the boil, add the snow peas and frozen peas, and cook for 30 seconds, until bright green and crisp-tender. Transfer them straight to an ice bath to stop the cooking, then drain well.

3. 3

   Poach the chicken

   Poach the chicken gently in simmering water for about 12–15 minutes, until cooked through. Leave it to cool slightly, then shred it.

4. 4

   Mix the dressing

   Whisk the tahini, miso, lemon juice, honey, salt and pepper together in a small bowl until smooth and creamy.

5. 5

   Toss the salad

   Combine the cooked rice, snow peas, shallot, chicken and sesame seeds in a large bowl. Pour over the dressing and toss until everything is well coated. Refrigerate until ready to serve.

What is chicken and snow pea salad?

This is a composed salad that pairs tender chicken and hearty brown rice with fresh, briefly blanched snow peas. It fits the fresh, produce-led style of Australian home cooking, while lemon, miso and tahini bring savoury, tangy depth.

The combination works because the rice makes the salad substantial, while the peas and sesame seeds add contrasting textures. A creamy dressing ties the ingredients together without needing a separate sauce at the table.

Nutrition and macros by portion

The nutrition label shows one serving as written: 396 calories, 31g protein, 44g carbs, 11g fat.

Brown rice and peas provide most of the carbohydrates, while chicken breast supplies much of the protein. Tahini and sesame seeds contribute fat, alongside a smaller amount from the dressing ingredients. Pair a serving with extra leafy greens if you want more vegetables alongside it.

Why blanch the peas briefly?

Snow peas and frozen peas need only 30 seconds in boiling water here. The short blanch brightens their colour and takes the raw edge off while keeping them pleasantly crisp.

Ice bath: transfer the peas straight from the boiling water, then drain them well. This stops them cooking further and helps prevent excess water from thinning the dressing.

Poaching chicken for a tender salad

Keep the water at a gentle simmer rather than a rolling boil while the chicken cooks. The method gives you chicken that can be shredded and mixed through the salad.

Doneness: follow the stated 12–15 minutes as a guide, and check that the thickest part is cooked through before removing the chicken. Let it cool slightly so it is easier to handle for shredding.

Making a smooth lemon-miso dressing

Whisk the tahini, white miso, lemon juice and honey until the mixture looks creamy and even. Tahini gives it body, miso contributes savoury flavour, and lemon keeps the finish bright.

Taste the dressing after mixing and adjust the salt and pepper to your preference. The recipe does not specify extra liquid, so whisk thoroughly before deciding whether it needs more attention.

Getting the rice ready

Cook the brown rice according to its packet, since cooking times can vary. Rinsing it under cold water after draining cools it quickly before it goes into the salad.

Drain thoroughly so the rice does not bring extra water into the bowl. Cooled rice also helps keep the crisp-tender vegetables from softening too soon.

Serving and timing

The recipe takes about 35 minutes overall, with rice cooking, peas blanching and chicken poaching as the main tasks. You can prepare the dressing while the other ingredients cook.

Serve it chilled or cool, as directed by refrigerating until ready to eat. It works well as a complete lunch or light dinner; a simple side of extra greens can add freshness to the plate.

Recipe notes & tips

• Trim the snow peas before starting so they are ready for the brief blanch.
• Have an ice bath ready before the peas go into the boiling water.
• Drain the blanched peas well to keep the dressing creamy.
• Let the chicken cool slightly before shredding it.
• Whisk the dressing until smooth before tossing it through the salad.
• Refrigerate the finished salad until you are ready to serve it.

Variations

• Extra greens: Add leafy salad greens when tossing the ingredients together.
• More citrus: Add a little extra lemon juice to make the dressing taste brighter.
• Fresh herbs: Toss through chopped herbs just before serving.
• Nutty crunch: Add extra toasted sesame seeds for more texture.
• Milder dressing: Use less white miso and taste before adding the full amount.

Common mistakes to avoid

• Overcooking the peas: Keep them in boiling water for just 30 seconds, then chill them in an ice bath.
• Skipping the ice bath: Transfer the peas straight into ice water to stop them cooking.
• Watery vegetables: Drain the peas thoroughly before adding them to the bowl.
• Boiling the chicken hard: Keep the water at a gentle simmer while it poaches.
• Adding warm rice: Rinse the cooked rice under cold water so it cools before mixing.
• Lumpy dressing: Whisk the tahini, miso, lemon juice and honey together until creamy before tossing.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Serve chilled or let a portion sit out briefly to take the chill off; if reheating, warm only the portion you plan to eat, though the salad is intended to be served cool.

Frequently asked questions