Recipe to beat high blood pressure: little chicken salad rolls

There's absolutely no added fat in this Asian-inspired appetizer. Chicken is poached in ginger-flavoured broth, shredded and tossed with a soy-vinegar dressing and vegetables, then rolled in lettuce leaves for a scrumptious snack or appetizer.

Preparation time: 40 minutes

Cooking time: 15 minutes

Serves 16

Rolls

• 250 ml (1 c) reduced-sodium chicken broth
• 2 slices (0.5-cm/1/4-in thick) fresh ginger
• 500 g (1 lb) skinless, boneless chicken thighs or breasts
• 45 ml (3 tbsp) rice vinegar
• 15 ml (1 tbsp) reduced-sodium soy sauce
• 1 carrot, shredded
• 1 red pepper, slivered
• 16 Boston lettuce leaves
• 16 fresh mint leaves
• 45 ml (3 tbsp) finely chopped dry-roasted peanuts

Dipping Sauce

• 45 ml (3 tbsp) reduced-sodium soy sauce
• 15 ml (1 tbsp) rice vinegar
• 5 ml (1 tsp) sugar

1.  To make dipping sauce, combine soy sauce, vinegar and sugar in small pot. Stir over low heat until sugar has dissolved. Set aside to cool
2. . Bring broth and ginger to a boil in large skillet over medium heat. Add chicken, reduce to simmer, cover and cook until chicken is opaque, turning chicken over midway through cooking, about 12 minutes. Remove chicken from skillet, discarding broth. When cool enough to handle, shred chicken.
3.  Stir together vinegar and soy sauce in medium bowl. Add shredded chicken, carrot and pepper. Toss to combine.
4.  Place lettuce leaves, hollow-side up, on work surface. Place a mint leaf in each. Dividing evenly, spoon chicken mixture into lettuce leaves and sprinkle peanuts on top. Roll leaves up and serve with dipping sauce.

•  Make this recipe with tofu. Sauté 250 grams (1/2 pound) tofu, cut into cubes, in a little sesame oil. Combine the tofu with the vegetables.
• Use lean turkey instead of chicken.

• When you're thinking health, think colour. The more colours you have in a meal, the more likely there will be a wider variety of vitamins and minerals. This dish is particularly colourful with leafy greens, red peppers and carrots. It's perfect for great eating — and lowering blood pressure.

Key nutrients per serving (1 salad roll): 50 calories, 10 calories from fat, 2 g fat, 0 g saturated fat, 0 g trans fat, 8 g protein, 3 g carb, 1 g fibre, 160 mg sodium.

Blood pressure nutrients: 16 mg vitamin C, 15 mg magnesium, 139 mg potassium, 10 mg calcium.