Mary Anne’s Low-Cal Asian Chicken Salad - KTUL.com - Tulsa, Oklahoma - News, Weather & Sports

Mary Anne’s Low-Cal Asian Chicken Salad

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A healthy, flavorful salad is great anytime of the year. This Asian Chicken Salad is especially good when you find you have blown your diet on foods that are not healthy or good for you. Crunchy vegetables and tender chicken breasts and thighs tossed in tangy vinaigrette make a refreshing main-dish salad that is sinfully low in calories and also super delicious.


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 teaspoon chile-garlic sauce

3 Tablespoons canola oil

1 Tablespoon minced fresh ginger

2 cloves garlic, minced

1 Tablespoon Tahini paste

3/4 cup chicken broth or reserved cooked chicken liquid

  • In a small glass bowl or measuring cup, combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce. Stir to blend. In a small saucepan, heat canola oil. Add minced garlic and ginger. Cook, stirring, for about 1 to 2 minutes. Add soy sauce mixture to canola oil mixture. Bring to a simmer. Whisk in tahini and chicken broth (or broth from cooked chicken). Cook for about 3 to 4 minutes. Set aside to cool.


Salad:

5 cups shredded Napa cabbage (From 1 small head)

3 cups shredded Romaine lettuce

1 1/2 cups grated carrots

1/2 cup chopped green onions

1 can (8 ounces) sliced water chestnuts, drained, optional

1 large red, orange, or yellow bell pepper, sliced into matchsticks

1 cup radishes, (about 5) sliced thin, optional

1 cup toasted almond slivers or pecan halves

Kosher salt and pepper, to taste

2 Tablespoons toasted sesame seeds*

1 cup Chow Mein noodles, wide or thin, for garnish, more if desired, optional


To Cook Chicken:

2 (14-ounce) cans reduced-sodium chicken broth

2 chopped green onions

2 slivers fresh ginger

2 garlic cloves, minced

1 package boneless, skinless chicken breasts, two or three breasts

1 package boneless, skinless chicken thighs, four thighs

  • Combine chicken broth, green onions, ginger and garlic in a large skillet. Bring to a simmer. Add chicken and cook over medium heat until no longer pink inside, 10 to 15 minutes. (Note: If you are not a fan of chicken thighs or breasts, use two packages of the one you like.) Remove chicken. Cool. When cooled shred or slice into 1 inch chunks and set aside. Reserve ¾ cup of cooked chicken liquid, if desired. Cool chicken liquid if using and set aside. (Note: The flavorful chicken liquid will keep, tightly covered, in the refrigerator for up to 2 days or in the freezer for up to 6 months).


To Make Salad: In a large salad bowl, combine cabbage, romaine lettuce, carrots, green onions, water chestnuts, if using, toasted nuts, and chicken. Toss salad. Right before serving add the dressing, stirring it to recombine. Drizzle over salad. Toss to coat. Sprinkle with salt and pepper to taste. Toss again. Garnish with toasted sesame seeds and Chow Mein noodles, if using.

Serves 6 or 8 if it is a side salad.

Note: To toast the slivered almonds or pecan halves, arrange them in a single layer on a baking sheet. Bake in a preheated 350 degrees F. oven for 8 to 10 minutes until lightly golden. Cool completely before using. Watch carefully so they do not burn.

Note: To toast sesame seeds, heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until lightly browned and fragrant, about 1 to 2 minutes. Transfer to a small plate or bowl to cool.

Note: Chile-garlic sauce is found in the Asian section of your supermarket. It is a spicy blend of chiles, garlic and other special seasonings.

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