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Eating well

September 16, 2015

Healthy recipe: Sun roasted carrot and chicken salad

This tasty salad was created by Canadian chef Mark McEwan to support Sun Life Financial’s commitment to the prevention and management of diabetes.

The sweet and savoury salad is loaded with crunchy bites of roasted carrot and celery and topped with a kick of horseradish dressing. Packed with protein and heart-healthy veggies, this dish demonstrates that healthy meals can be easy and full of flavour.

Preparation time: 20 minutes | Total time: 30 minutes | Makes 4 servings


Dressing (yields 1 cup/250 mL):

  • 1 tbsp (15 mL) lemon juice
  • 5 tbsp (75 mL) white balsamic vinegar
  • ½ cup + 5 tsp (150 mL) olive oil
  • 1 tsp (5 mL) horseradish
  • 1 tsp (5 mL) grainy mustard
  • Pinch salt
  • ¼ tsp (1.25 mL) black pepper

Carrot salad:

  • 1 lb (450 g) carrots, scraped
  • ½ tsp (2.5 mL) kosher salt
  • 1 tbsp (5 mL) olive oil
  • 1 cup (250 mL) avocado, peeled and sliced
  • 2 green onions, chopped
  • 12 sprigs fresh coriander (cilantro)
  • ¼ cup (50 mL) celery hearts


  • 1 lb (450g) boneless, skinless chicken breast
  • 2 tsp (10 mL) grainy mustard
  • 1 tbsp (15 mL) olive oil
  • ¼ tsp (1.25 mL) salt
  • black pepper to taste


  1. Combine all dressing ingredients except olive oil. Whisk in olive oil in a slow, thin stream.
  2. For chicken marinade, whisk mustard, oil and seasonings in a bowl. Coat chicken in marinade and grill on BBQ or in oven until done. Slice and reserve.
  3. Toss carrots in olive oil and salt and roast at 375ºF (190ºC) until tender but still with a bit of crunch.
  4. Place carrots and avocado on a serving plate and drizzle with 2 tsp of the dressing. Fan out sliced chicken breast on top of vegetables and top with green onion, coriander sprigs and celery hearts. Drizzle on an additional 1 tsp of dressing as garnish.

Nutrition per serving

Calories 350
Fat 21 g
Saturated fat 3 g
Cholesterol 65 mg
Sodium 510 mg (21% daily value)
Fibre 6 g (24% daily value)
Protein 28 g
Calcium 6% daily value
Iron 10% daily value

For more delicious recipes and other news from Mark McEwan, visit the McEwan Group

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