Asian-Inspired Chicken Salad

Asian-Inspired Chicken Salad

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From: Diabetic Living Magazine

This Asian-inspired chicken salad has a tangy soy-ginger flavor which is complemented by the sweet pineapple-sesame dressing. Ready in just 35 minutes, this recipe is perfect for a busy weeknight dinner or a weekend lunch with friends.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • ⅓ cup unsweetened pineapple juice
  • ¼ cup rice vinegar or white vinegar
  • 3 tablespoons salad oil
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons sugar
  • 1½ teaspoons toasted sesame oil
  • ¼ teaspoon ground pepper
  • 4 skinless, boneless chicken breast halves (1 to 1½ pounds total)
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons grated fresh ginger
  • 5 cups torn mixed salad greens
  • 3 cups assorted fresh vegetables (such as fresh pea pods, halved crosswise; red sweet pepper strips; shredded carrot; and/or sliced cucumber)
  • 1 cup coarsely chopped red cabbage
  • ¼ cup sliced scallions
  • 2 teaspoons sesame seeds, toasted

Preparation

  • Prep

  • Ready In

  1. For dressing, in a screw-top jar, combine pineapple juice, rice vinegar, oil, soy sauce, sugar, sesame oil and ground pepper. Cover and shake well. Set aside.
  2. For salad, preheat broiler. Place chicken on the greased unheated rack of a broiler pan. In a small bowl, combine soy sauce and ginger; brush some of the mixture onto one side of each chicken breast half. Broil 4 inches from heat for 12 to 15 minutes or until chicken is tender and no longer pink (170°F), turning once and brushing with the remaining soy mixture halfway through broiling. Discard any remaining soy mixture. Remove from heat; cool slightly. Cut chicken into bite-size strips. Cover with foil and set aside.
  3. In a large bowl, toss together salad greens, assorted fresh vegetables, red cabbage and scallions.
  4. Shake reserved dressing well; pour about ½ cup of the dressing over salad. Toss lightly to coat. Divide salad among six dinner plates. Top salads with chicken strips; pour remaining dressing over chicken. Sprinkle with sesame seeds. Serve immediately.

Nutrition information

  • Serving size: 1¼ cups salad and 1 chicken breast half
  • Per serving: 221 calories; 10 g fat(2 g sat); 2 g fiber; 10 g carbohydrates; 20 g protein; 38 mcg folate; 44 mg cholesterol; 7 g sugars; 470 IU vitamin A; 14 mg vitamin C; 57 mg calcium; 1 mg iron; 439 mg sodium; 281 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ lean protein, 2 fat, 2 vegetable

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