Nutrition per serving may change if servings are adjusted.
1 pound boneless, skinless chicken breasts, trimmed and poached (see Tip)
1 4-inch piece fresh ginger, peeled
3 tablespoons Dijon mustard
2 tablespoons rice-wine vinegar
1 tablespoon sesame oil
1½ teaspoons sugar
½ teaspoon reduced-sodium soy sauce
8 ounces snow peas, stems and strings removed
1 pound whole-wheat bow-tie (farfalle) pasta
2 stalks celery, sliced on the bias
1 red bell pepper, seeded and cut into ¼-inch-by-3-inch strips
2 scallions, green part only, thinly sliced on the diagonal
Salt & freshly ground pepper, to taste
1 tablespoon sesame seeds, toasted (see Tip)
Thinly slice chicken and chill.
Finely grate ginger into a fine sieve placed over a small bowl. Firmly press out all the liquid with the back of a spoon. (You should have about 1½ tablespoons liquid.) Add mustard, vinegar, sesame oil, sugar and soy sauce to the ginger juice and whisk until creamy; set aside.
Bring 4 quarts salted water to a boil. Blanch snow peas in boiling water for 1 minute. Remove them with a slotted spoon and transfer to a colander. Rinse under cold running water and set aside. Return the water to a boil, add pasta and cook until just tender, about 8 to 10 minutes or according to package directions. Drain and rinse with cold water; set aside.
Combine celery, bell pepper, scallions and the reserved chicken, snow peas and pasta in a large bowl. Add dressing and toss to coat. Taste and adjust seasonings with salt and pepper. Transfer to a serving platter and garnish with sesame seeds. Serve immediately.
Tips: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
296 calories;4 g fat(1 g sat); 6 g fiber; 47 g carbohydrates; 19 g protein; 25 mcg folate; 31 mg cholesterol; 3 g sugars; 1 g added sugars; 594 IU vitamin A; 34 mg vitamin C; 36 mg calcium; 1 mg iron; 218 mg sodium; 225 mg potassium
Vitamin C (57% daily value)
Carbohydrate Servings: 3
Exchanges: 2½ starch, ½ vegetable, 1½ lean meat, ½ fat