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Asian Chicken Salad

Our Quick Broil method of cooking chicken is a great way to prepare chiken as part of your Healthiest Way of Eating by retaining the moisture in chicken breasts, which can easily become very dry. This recipe provides you with many health-promoting nutrients, which includes fulfiling 67% of the daily value for protein from the chicken. Enjoy!

Prep and Cook Time: 30 minutes Ingredients: 2 boneless chicken breasts, skin on 5 cups Chinese cabbage, sliced thin ½ cup shredded carrot ½ cup minced scallion ½ cup sliced almonds ¼ cup chopped fresh cilantro 2 TBS toasted sesame seeds Optional: 2 TBS dried hijiki or arame seaweed, soaked in 1 cup warm water and chopped* Dressing 2 TBS extra olive oil 2 TBS soy sauce ¼ cup rice vinegar 3 TBS honey pinch red pepper flakes salt & white pepper to taste *The safety factors regarding sea vegetables, such as hijiki

Directions:

1. Preheat broiler. Place a stainless steel (be sure the handle is also stainless steel) or cast iron skillet in the broiler, about 7 inches from the heat source, to get it very hot. Season chicken with a little salt and pepper.
2. If you are using hijiki or arame place it in a small bowl of hot water to soften for about 10 minutes.
3. While pan is heating, thinly slice cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice it thin. Chop cilantro and scallion cabbage and carrot mixture. Add sliced almonds. Squeeze excess water from hijiki, chop if needed, and add to salad.
4. When pan is hot, about 10 minutes, remove from broiler, and place chicken in pan, skin side up, and return to broiler. Cook for about 15 minutes depending on thickness of chicken. This is our Quick Broil cooking method. When done and cool enough to touch, remove skin, and cut into bite-size pieces.
5. Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper flakes, salt, and pepper. Toss with cabbage mixture and chicken. Sprinkle with sesame seeds. (You can buy sesame seeds that are already toasted.)

   Serves 4

Healthy Cooking Tips:

Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not overcook it helps a great deal. The breasts should read 160 degrees F (72 degrees C) on an instant reading thermometer and the juices should run clear. Leaving the skin on while broiling keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from the heat as recommended. This will give the breasts a chance to cook throughout without burning on top and drying out. Placing it in a very hot pan seals the bottom and retains more moisture.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Asian Chicken Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Asian Chicken Salad 1.00 serving 336.31 grams 376.38 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.39 g 121.9 5.8 excellent vitamin A 5695.56 IU 113.9 5.4 excellent vitamin B3 (niacin) 15.00 mg 75.0 3.6 excellent vitamin K 54.52 mcg 68.2 3.3 very good protein 33.58 g 67.2 3.2 very good vitamin C 38.87 mg 64.8 3.1 very good vitamin B6 (pyridoxine) 1.02 mg 51.0 2.4 very good phosphorus 386.81 mg 38.7 1.8 good folate 131.53 mcg 32.9 1.6 good selenium 22.48 mcg 32.1 1.5 good magnesium 115.18 mg 28.8 1.4 good manganese 0.55 mg 27.5 1.3 good dietary fiber 6.40 g 25.6 1.2 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Asian Chicken Salad

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