Asian Chicken Salad

Asian Chicken Salad

Crunchy vegetables and tender chicken breasts tossed in a tangy vinaigrette make a refreshing main-dish salad. If you poach the chicken yourself, reserve 3/4 cup of the cooking liquid to make the dressing.

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005)
Yield: 6 servings, 2 cups each
Active Time: 30 minutes
Total Time: 40 minutes

Ingredients

Dressing

  1. 1/4 cup reduced-sodium soy sauce
  2. 3 tablespoons rice-wine vinegar
  3. 1 1/2 tablespoons brown sugar
  4. 1 1/2 teaspoons sesame oil
  5. 1 1/2 teaspoons chile-garlic sauce, (see Ingredient notes)
  6. 3 tablespoons canola oil
  7. 1 tablespoon minced fresh ginger
  8. 2 cloves garlic, minced
  9. 1 tablespoon tahini paste
  10. 3/4 cup reduced-sodium chicken broth, or reserved chicken-poaching liquid

Salad

  1. 2 tablespoons sesame seeds
  2. 8 cups shredded napa cabbage, (1 small head; see Ingredient notes)
  3. 1 1/2 cups grated carrots, (2-3 medium)
  4. 5 radishes, sliced (about 1 cup)
  5. 1/2 cup chopped scallions
  6. 3 1/2 cups shredded skinless cooked chicken, (about 1 1/2 pounds boneless, skinless chicken breast) (see Tip)

Preparation

  1. To prepare dressing: Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth (or poaching liquid); cook until reduced slightly, 3 to 4 minutes. Let cool.
  2. To prepare salad: Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until lightly browned and fragrant, 1 to 2 minutes. Transfer to a small plate to cool.
  3. Combine cabbage, carrots, radishes, scallions and chicken in a large shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.

Tips & Notes

Nutrition

Nutrition Per Serving: 289 calories; 14 g fat (2 g sat, 7 g mono); 64 mg cholesterol; 14 g carbohydrates; 28 g protein; 3 g fiber; 518 mg sodium; 355 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Vitamin C (60% dv).

1 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat, 2 fat