Chinese Chicken Salad
Chinese Chicken Salad
Here's a fresh new twist on chicken salad. Try it in a sandwich, on a fresh green salad, or with rice.
Equipment: toaster oven
How long does it take?
25 minutes to cook chicken breasts, 20 minutes to make salad
What's in it?
2 medium boneless, skinless chicken breasts
1 small can (6 ounces) water chestnuts
1 medium scallion
1 Tablespoon tamari or low-sodium soy sauce
1 teaspoon honey
1/2 teaspoon cumin
pinch garlic salt
pepper to taste
How to make it:
Step 1: Broil the chicken breasts.
Wrap the tray of a toaster oven in aluminum foil. Turn toaster oven on and set to BROIL. Place uncooked chicken breasts on the oven tray and broil for 10 minutes. Flip the chicken breast over and broil for another 10 minutes, or until chicken breast is done. When done, the meat will be white, not pink, and the juices will run clear.
Step 2: While the chicken is cooking...
Throw away the wrapper that the chicken came in. Wash everything the raw chicken came in contact with (like the countertop or a dish). Always wash your hands thoroughly before and after handling raw chicken.
Step 3: Chill the cooked chicken.
Once the chicken breasts are cooked, place them on a plate, cover, and place in the refrigerator to cool. This should take about 15 minutes.
Step 4: Prepare the salad ingredients.
Open the can of water chestnuts, drain liquid into sink, and rinse water chestnuts with cool water. Chop the water chestnuts to about 1/4-inch pieces and place them in a medium bowl. Chop the scallion and add it to the water chestnuts. Once the chicken breasts are cool enough to handle, shred them into bite-sized pieces into the bowl. Add all of the remaining ingredients to the salad and toss.
Eat Chinese chicken salad on top of a green salad or in a sandwich.
Calories 138, Protein 25 g, Carbohydrate 4 g, Fat 2 g (0 saturated fat), Niacin 11 mg (77% of RDA), Vitamin B6 1 mg (46% of RDA), Vitamin B12 (21% of RDA), Phosphorus 255 mg (21% of RDA)
What's in it for you?
Skipping the skin on a chicken breast cuts the fat content in half. Fat carries flavor (and some nutrients), so when you trim the fat, boost the flavor with herbs and spices, like garlic and cumin.
Water chestnuts are not nuts at all, but are vegetables that grow under water in marshes. They were given this name in English because they look like chestnuts. If you don't have water chestnuts in your local market, look for canned bamboo shoots or mung bean sprouts as a substitute.