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Zesty Oriental Chicken Salad
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Authored By: California Dried Plum Board
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Low in fat, but so much taste!
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Diet Types: Dairy Free, Low Fat, Wheat Free
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Ingredients:
1/3 cup rice vinegar1/4 cup reduced-sodium soy sauce2 tablespoons sugar2 tablespoons chopped cilantro1 tablespoon finely chopped fresh ginger1 clove garlic, finely chopped1/2 teaspoon crushed red pepper4 boneless, skinless chicken breast halves (about 4 ounces each)2 cups broccoli florets2 carrots, cut into 1 1/2 inch long matchsticks1 red bell pepper, cut into 1 1/2 inch long matchsticks1 cup halved pitted dried plums3 green onions, sliced1/2 teaspoon Sesame Oil
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| In small bowl, combine vinegar, soy sauce, sugar, cilantro, ginger, garlic, Sesame Oil, and crushed red pepper. Pour 1/4 cup marinade mixture over chicken in plastic bag. Refrigerate 30 minutes; turning bag occasionally. In large bowl, place broccoli, carrots, bell pepper, dried plums and green onions. Toss with remaining marinade mixture to coat completely; let stand 30 minutes. Remove chicken from plastic bag; discard marinade from chicken. Grill chicken over medium-hot coals (or broil on rack or broiler pan 3-4 inches from heat) 10-15 minutes or until chicken is no longer pink in center, turning once. Cut each breast into slices across the grain. To serve, line each of 4 plates with 1 lettuce leaf; top with vegetable mixture, dividing equally. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 338
Calories from Fat 30
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% Daily Value*
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| | Total Fat 3g | 5% | | | Saturated Fat 1g | 4% | | | Mono Fat 1g | | | | Cholesterol 64mg | 21% | | | Sodium 785mg | 33% | | | Total Carbs 54g | 18% | | | Dietary Fiber 6g | 25% | | | Protein 28g | | | | Iron | 24% | | | Calcium | 9% | | | Vitamin C | 109% | | | Vitamin E | 10% | | | Vitamin A | 143% | | | Vitamin B-12 | 5% | | | Vitamin B-6 | 40% | | | Pantothenic acid | 14% | | | Niacin | 65% | | | Riboflavin | 18% | | | Thiamin | 13% | | | Folate | 13% | | | Selenium | 44% | | | Manganese | 25% | | | Copper | 20% | | | Zinc | 9% | | | Potassium | 29% | | | Phosphorus | 29% | | | Magnesium | 20% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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