Manhattan Holistic Chamber of Commerce President Michele Risa

Savory Low Fat Recipes- Asian Chicken Salad

Trying to shed some unwanted pounds? Just because you want to cut calories doesn’t mean you have to cut taste.

Eli's Event, Mar 10 AsianChickenI have found that the secret to anything tasting great is the sauce- especially for vegetable skeptics. This savory, great tasting, low fat recipe has been a huge hit every time I serve it.

It will have you wondering why you didn’t start eating this way sooner.

Asian Chicken Salad
Crunchy vegetables and tender chicken breasts tossed in a tangy vinaigrette make a refreshing main-dish salad.

For the dressing:
1/4 cup reduced-sodium soy sauce
3 tablespoons rice-wine vinegar
1-1/2 tablespoons brown sugar
1-1/2 teaspoons sesame oil
1-1/2 teaspoons chile-garlic sauce
3 tablespoons canola oil
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 tablespoon tahini paste
3/4 cup reduced-sodium chicken broth or reserved chicken-poaching liquid
For the salad:
2 tablespoons sesame seeds
8 cups shredded napa cabbage (1 small head)
1-1/2 cups grated carrots (2-3 medium)
5 radishes, sliced (about 1 cup)
1/2 cup chopped scallions
3-1/2 cups shredded skinless cooked chicken (about 1-1/2 pounds boneless, skinless chicken breast)

To prepare dressing:
1. Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1-2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth (or poaching liquid); cook until reduced slightly, 3-4 minutes. Let cool.

To prepare salad:
1. Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until lightly browned and fragrant, 1-2 minutes. Transfer to a small plate to cool.

2. Combine cabbage, carrots, radishes, scallions and chicken in a large shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.

Nutrition Facts
Per serving:
289 calories
14 g fat (2 g sat, 0 g mono)
64 mg cholesterol
14 g carbohydrate
28 g protein
3 g fiber
518 mg sodium
355 mg potassium

Nutrition Bonus: vitamin A (100% Daily Value), vitamin C (60% DV)

Serves: 6
Preparation time: 30 minutes

“Enjoy Healthy!”
Michele Risa
Beyond Body Mind Spirit NYC

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