Busy But Healthy: Bandara Salad

By on August 3, 2013

By Kristine Fretwell. Greetings all! Tonight we’re having dinner in. My hubby’s favorite meal is meat and potatoes, so tonight I’ll be making steak with chimichurri sauce [Click On Image For Full Story] ,mashed red skin potatoes and some sort of veggie (haven’t decided yet). We’re both not that big on having full on dessert, but maybe we’ll share a bit of chocolate after

This recipe isn’t really a ‘recipe’ per say, its more of a combination of ingredients that’s REALLY good. There is a local chain of restaurants in Vancouver called Cactus Club, and this Bandara Salad is on their menu. I tried to replicate it at home, and it came out pretty good! At the restaurant they add those Chinese type crunchy noodles on top, but I always ask for it without anyway. The dressing I still haven’t gotten quite right, but I found a good substitute that isn’t homemade, that will do for the time being and I need a fix!

Bandara Salad

Serves 1
1 x 3 oz chicken breast
1 tsp cajun seasoning (I use Hy’s Cajun Seasoning, but use whatever one available to you)
3-4 cups mixed greens
1/4 cup corn (I used frozen)
1/4 cup chopped cucumber
1/4 red or orange pepper, chopped
4 pitted dates, sliced
2 Tbsp (30 grams) light feta cheese, crumbled
2 Tbsp Renne’s Gourmet Tangerine Lime Dressing (if this brand isn’t available, try any sort of honey/lime type dressing)

First, cook chicken. Add cajun seasoning and cook until no longer pink. I cook on my Hamilton Beach indoor grill for 7 minutes. Meanwhile, add corn in a bowl and cover with water. Place paper towel over, and microwave for about 3 minutes. Drain corn and let cool. Chop all your veggies and dates for salad. Assemble salad with all the ingredients, and top with sliced chicken breast.

Nutrition (entire salad)
Calories: 408
Fat: 13.5 g
Carbs: 42 g
Fiber: 6.5 g
Sugar: 29 g
Sodium: 800 mg
Protein: 31.5 g

* If you need the carbs/sugars lower, omit dates.

Kristine Fretwell

Kristine is a Mission resident who was born in Ontario, Canada but was raised in Vancouver, British Columbia. Having graduated high school with honors, she then went on to earn her Diploma in Marketing Management/ Professional Sales from BCIT in 2001. After becoming a Registered Nutritional Product Advisor (RNPA) with the Alive Academy of Natural Health, she sought a career within the industry.

Kristine Fretwell

Being active has always been a priority for Kristine. Growing up she enjoyed dancing and numerous sports. In her adult years she’s enjoyed kickboxing, pilates, yoga and group classes. Kristine has always had a passion for healthy eating which was instilled by her mother. From a young age she remembers going to their local health food store on a regular basis.

It was after the birth of her daughter in July 2008 that she became more serious about being fit. Stepping on stage only 7 months after her daughter was born and placing 4th, she realized that first show wouldn’t be her last. In October 2009 at the FAME Canadian Nationals, Kristine came 1st place in the Advanced Fitness Model division earning her Pro Status. With her keen organization skills, she hopes to inspire other new moms to get back into shape amongst a hectic schedule, and help people of all ages keep motivated and lead them on a path to a healthier life mentally and physically.

To learn more about Kristine’s life and her journey to improved health, read her full story here.

About Editor

Mike spent 20 years in the newspaper business as a journalist, editor, sales manager and publisher before moving into public relations and business consulting. In 2008 he became founding editor of the Abbotsford Post and he is co-owner of Today Media Group. Mike graduated from the University of Alberta in 1970 with a BA in Political Science and Economics and has since pursued graduate studies in both Federalism and Journalism. He has a Diploma in Web Design from Academy of Learning.