Friday, May 25, 2012
Asian Chicken Salad
Asian Chicken Salad
Serves 2 (as a BIG main course salad) or 4 (as smaller side salads)
4 cups chopped Napa cabbage
1 cup chopped snow pea pods
1 cucumber, peeled, halved, seeded and chopped
1 cup fresh bean sprouts
1/2 cup bell pepper (red or yellow)
3 scallions, sliced (the white and green parts)
2 chicken thighs, chopped (I usually use thighs saved from a previous meal)
1 tablespoon sesame oil
2 tsp fresh ginger, minced
1. Prepare all vegetables, and assemble on a large plate in the order given.
2. Heat a non-stick skillet with the sesame oil. When hot, carefully add the chicken and the minced garlic. Saute until heated through. Layer on the salad.
3. Top with your preferred Asian-type dressing, or use the recipe below. (That recipe is NOT low fat or low calorie, but is high in flavor.)
4. As an option, add rice noodles for a little crunch.
Nutritional Data for the salad (no dressing or rice noodles):
Sat fat: 2.6g
Asian Vinaigrette with Sesame Oil and Peanut Butter
3 tablespoons sesame oil
1 tablespoon olive oil
2 tablespoons creamy peanut butter
2 tablespoon rice wine vinegar
1 tablespoon fresh lime juice
3 tablespoons water (I forgot this today, so my "dressing" looks more like a sauce on the salad--but it was still very tasty.)
2 teaspoons Hoisin sauce
1/4 teaspoon Chinese five spice seasoning
1. Put the first three ingredients into a small microwave safe bowl, and warm in the microwave. This will help you mix the peanut butter into the oil.
2. Add the remaining ingredients, whisking after each addition.
3. This makes about 1/3 cup per portion. That sounds like a lot, but the salad is big and almost entirely vegetables. The dressing will add a huge punch of flavor and excellent fats (to keep you full for the evening.)
(Note: This is my preferred dressing. My wife like Kraft's Asian Toasted Sesame salad dressing. Another option would be Newman's Own Orange Ginger dressing.)
Nutritional Data for the dressing:
Sat fat: 6.9g