Chinese Chicken Salad
Serves 4
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 customer at our Encino store asked me to makeover Chinese Chicken Salad for the summer. The crispy noodles were the first things to go, but there's no shortage of crunch in this new salad. I also removed most of the oils that tend to give the salad a greasy feel. Nutrients have been added in the form of shredded broccoli and cabbage, red bell pepper, china peas, peanuts, and sesame seeds. This new recipe is reduced by 290 calories, 28 grams of fat, 5 grams saturated fat, and 735 milligrams of sodium.
DRESSING Ingredients:
1/4 cup Marukan rice vinegar
1 tablespoon Kikkoman lite soy sauce
2 tablespoons fresh lemon juice
1 tablespoon Dynasty hoisin sauce
1 tablespoon mandarin orange juice (from the S&W mandarin oranges)
2 tablespoons canola oil
1 1/2 tablespoons fresh ginger, minced
SALAD Ingredients:
1 pound Rosie Organic boneless skinless chicken breasts
1 8-ounce bag Ready Pac salad mix of shredded cabbage, red cabbage, and carrots
2 cups Mann's broccoli cole slaw
1 small red bell pepper thinly sliced into 1-inch matchsticks
1 8-ounce can S&W natural style mandarin orange sections, drained, 1 tablespoon juice reserved for dressing
2 scallions, green parts only, thinly sliced
1/4 pound fresh China peas, cut into thirds
1/4 cup fresh cilantro, chopped
2 tablespoons Flanigan Farms peanuts, chopped
1 tablespoon sesame seeds, toasted
Instructions:
Whisk together all the dressing ingredients in a measuring cup. Reserve 1/3 cup and use the remainder to marinate chicken for 15 minutes. Discard marinade.
Preheat broiler. Broil chicken six minutes on each side. Cool chicken in refrigerator while you prepare the salad.
In a large bowl, combine the cabbage mix, broccoli slaw, bell pepper, mandarins, scallions, snow peas, and cilantro. Shred the chicken using two forks to pull the meat apart or use your fingers. Add the chicken to the salad. Rewhisk the dressing and toss everything together. Sprinkle the top of the salad with chopped peanuts and sesame seeds.
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Each 2 1/2-cup serving contains: |
Calories
Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
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300
10 g
1 g
65 mg
255 mg
21 g
5 g
10 g
31 g
76% DV
249% DV
11% DV
16% DV
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