Laotian Meat Salad (Chicken Larb/Laab)

Laotian Meat Salad, also known as Chicken Larb or Laab, is a traditional dish from Laos that has gained popularity worldwide. It is a flavorful and aromatic salad that consists of minced meat, herbs, spices, and lime juice.

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Laotian meat salad

The dish is typically made with chicken, but it can also be made with beef, pork, or fish. Chicken larb is a staple in Laotian cuisine and is often served at special occasions and family gatherings. It is a healthy and refreshing dish that can be enjoyed as a main course or as a side dish. The combination of spicy, sour, and savory flavors makes Laotian Meat Salad a unique and delicious culinary experience.

Recipes that taste great with this salad
Vegetarian chili white bean
Easy mushroom pesto pasta
Lemon zucchini pasta
Potato chickpea stew

Chicken breast nutrition facts

Here are the nutrition facts for a 3-ounce (85-gram) serving of skinless, boneless chicken breast cooked without added fat:

  • Calories: 140
  • Protein: 26 grams
  • Fat: 3 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams
  • Sodium: 70 milligrams
  • Cholesterol: 73 milligrams

Is chicken breast healthy

Yes, chicken breast is generally considered a healthy food option. It is a low-fat protein source that is high in nutrients like vitamin B6, niacin, and selenium. Chicken breast is also a good source of amino acids, which are essential for building and repairing muscle tissue.

However, it is important to note that the nutritional value of chicken breast can vary depending on how it is prepared. For example, if it is fried or covered in high-fat sauces, it can be higher in calories and fat.

Does chicken raise blood sugar

No, chicken alone does not raise blood sugar levels significantly. Chicken is a protein-rich food that contains very little carbohydrates, which are the main macronutrient that can raise blood sugar levels. Therefore, chicken by itself is unlikely to cause a significant rise in blood sugar levels, especially when compared to high-carbohydrate foods.

However, if the chicken is breaded or served with a sauce that contains added sugar, this can contribute to an increase in blood sugar levels. Additionally, if the chicken is consumed with a high-carbohydrate side dish, such as mashed potatoes or pasta, the overall meal can cause blood sugar levels to rise.

Is chicken good for kidney disease

Chicken can be a good source of high-quality protein for individuals with chronic kidney disease (CKD), but it is important to keep a few things in mind.

CKD patients may need to limit their protein intake, depending on the severity of their condition. This restriction is generally applicable to patients with CKD stages 1 through 5 who are not on dialysis. Such recommendations are warranted because the kidneys are responsible for filtering waste products from the blood, including the waste products that are produced when protein is broken down. When the kidneys are damaged, they may not be able to filter these waste products as efficiently, which can lead to a buildup of toxins in the body.

However, once dialysis starts, patients require a higher intake of protein than non-dialysis patients and even the general population. A guideline from the National Kidney Foundation recommends that dialysis patients aim for 1.2 to 1.4 grams of protein per kilogram of body weight per day. This may be adjusted based on individual needs and health status.

Whether or not on dialysis, individuals with kidney disease may need to be mindful of the amount of phosphorus in their diet, as high levels of phosphorus can be harmful to the kidneys. Chicken is a good source of protein, but it also contains phosphorus. Therefore, it is important to be mindful of the portion size of chicken and other high-phosphorus foods.

Ingredients

Here are the ingredients needed to make Laotian meat salad:

  • Chicken: I have used skinless and boneless minced chicken breast, which is low in cholesterol. You can also use lean beef if you want.
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Laotian meat salad – Ingredients
  • Vegetables and herbs: Lettuce, shallots, cilantro, spring onions, bean sprouts, Thai chili, basil leaves, and lemon grass. You can add other vegetables such as cucumber, tomatoes, and celery as well.
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Laotian meat salad – Ingredients
  • Seasoning: olive oil, salt, chili flakes, garlic, lemon juice, and fish sauce.

How to make Laotian meat salad

  • Heat oil in a nonstick skillet over medium heat. Add garlic and sauté for 10–20 seconds, until garlic is fragrant.
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Heat oil & sauté garlic. Add chicken and cook.
  • Add minced chicken to the skillet and stir it to break large chunks of chicken into small pieces. Continue to cook for about 5–6 minutes, or until the chicken is no longer pink in color. The chicken is done if it is light brown in color, and all the water has evaporated from the skillet.
  • Turn the heat off and remove the skillet from the stove. Transfer the chicken to a large bowl and let it cool. 
  • Once the chicken is cold enough, add the rest of the ingredients, except for the lettuce, to the bowl. Give a good toss to the salad to mix thoroughly. Taste and adjust the seasoning.
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Cook chicken till its brown and let it cool. Add the rest of the ingredients.
  • Sprinkle with sesame seeds and serve with lettuce. Enjoy!
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Laotian meat salad in a plate
laotian meat salad - recipe card

Laotian Meat Salad

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Laotian Meat Salad is a flavorful and aromatic salad that consists of minced chicken, herbs like basil and cilantro, spices, and lime juice. It is low in carbs and high in protein, which means you will be full for a long time after eating this salad.
5 from 5 votes
Prep Time 10 minutes
Cook Time 10 minutes
Course Salad, Side Dish
Cuisine Thai
Servings 5
Calories 148 kcal

Ingredients
  

  • 16 oz chicken breast minced, no bones
  • 1 tbsp olive oil
  • 1 cup bean sprouts
  • 3 cloves garlic peeled and minced
  • 2 tbsp lemon juice
  • 1/4 tsp chili pepper
  • 1 tbsp lemongrass finely minced
  • 1 medium shallot finely sliced
  • 5 basil leaves finely chopped
  • 1/2 cup cilantro chopped
  • 1 romain lettuce
  • 1 tsp sesame seed
  • 1 thai chili finely chopped (optional for more heat)
  • 1/2 tsp salt

Instructions
 

  • Heat oil in a nonstick skillet over medium heat. Add garlic and sauté for 10–20 seconds, until garlic is fragrant.
  • Add minced chicken to the skillet and stir it to break large chunks of chicken into small pieces. Continue to cook for about 5–6 minutes, or until the chicken is no longer pink in color. The chicken is done if it is light brown in color, and all the water has evaporated from the skillet.
  • Turn the heat off and remove the skillet from the stove. Transfer the chicken to a large bowl and let it cool.
  • Once the chicken is cold enough, add the rest of the ingredients, except for the lettuce, to the bowl. Give a good toss to the salad to mix thoroughly. Taste and adjust the seasoning.
  • Sprinkle with sesame seeds and serve with lettuce. Enjoy!

Nutrition

Calories: 148kcalCarbohydrates: 4gProtein: 20gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 58mgSodium: 346mgPotassium: 431mgFiber: 1gSugar: 2gPhosphorus: 213mg
Keyword Diabetes Friendly, Laotian Meat Salad
Tried this recipe?Let us know how it was!

How to add protein to salad?

Salads are a great way to get a variety of nutrients, including protein. Here are some ways to add protein to your salad:

1. Add grilled chicken, fish or tofu: Grilled chicken breast or fish are great sources of protein and add a lot of flavor to your salad. Tofu is a vegetarian option that is also high in protein and can be marinated or seasoned to add extra flavor.

2. Top with hard-boiled eggs: Hard-boiled eggs are an easy and convenient way to add protein to your salad. Slice them up and add them as a topping.

3. Use nuts and seeds: Nuts and seeds are a great source of plant-based protein and healthy fats. Top your salad with a handful of almonds, walnuts, sunflower seeds, or pumpkin seeds.

4. Add beans or legumes: Beans and legumes are a great source of plant-based protein and fiber. Add some chickpeas, black beans, kidney beans, or lentils to your salad for a filling and nutritious meal.

5. Use cheese or Greek yogurt: Cheese and Greek yogurt are both high in protein and add a creamy texture to your salad. Use a sprinkle of feta or goat cheese, or add a dollop of Greek yogurt as a dressing.

6. Incorporate quinoa: Quinoa is a great source of plant-based protein and can be used as a base for your salad. Cooked quinoa can be added to your greens and mixed with other ingredients for a filling and nutritious meal.

Remember to also balance the protein with other nutrients, such as vegetables and healthy fats, to make a well-rounded and satisfying salad.

Are bean sprouts good for you?

Yes, bean sprouts are good for you. They can be a healthy addition to your diet as they are low in calories, high in fiber, and contain a variety of vitamins and minerals. Here are some of the potential health benefits of bean sprouts:

1. Nutrient-rich: Bean sprouts are a good source of vitamins and minerals, including vitamin C, vitamin K, folate, iron, and potassium.

2. Low in calories: Bean sprouts are low in calories and can be a great addition to a weight-loss diet or a diet focused on weight maintenance.

3. High in fiber: Bean sprouts are high in fiber, which can promote digestive health and help lower cholesterol levels.

4. May improve blood sugar control: Some studies have suggested that bean sprouts may have a positive effect on blood sugar control due to their high fiber content.

5. May have anti-inflammatory properties: Bean sprouts contain antioxidants, which may have anti-inflammatory properties that can help protect against chronic diseases.

It’s worth noting that bean sprouts can also carry a risk of foodborne illness if they are not properly handled. If you decide to incorporate bean sprouts into your diet, make sure to buy them fresh, store them properly, and wash them thoroughly before consuming or cooking.

Archana Singh, PhD

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