Friday, January 3, 2014

Oriental Chicken Salad

Around our house, I'm always looking for salads that are tasty - and filling. Primarily, we eat salads as a side dish, but honestly I think salads deserve more credit. Not only are they usually healthy and filled with lots of fruits and veggies, but they are also packed with flavor. This salad is no exception to the rule. My dad's been perfecting this recipe for a few years and boy, its good! Don't be scared away by the list of ingredients - it's primarily your everyday green salad, topped with some oriental chicken and oil-based dressing. So yummy!


Oriental Chicken Salad
6 SERVINGS 
PREP: 15 minutes           COOK: 10 minutes            READY IN: 25 minutes

  SIMPLE         HEALTHY      YUM
pic name       pic name      pic name

INGREDIENTS


For the chicken:
  • 2 boneless skinless chicken breasts, cut into 1/4 inch strips
  • 1/4 cup soy sauce
  • 3 tablespoons cornstarch
  • 1 1/2 teaspoons grated ginger
  • 2 cloves minced garlic
  • 1/4 teaspoon black pepper
  • 2 tablespoons vegetable oil
  • 1 teaspoon roasted sesame oil
For the salad:
  • 1 bag mixed greens (e.g. spring mix, hearts of roman, fresh spinach)
  • 1 1/2 cups bean sprouts
  • 3 stalks celery, 1/4 inch pieces
  • 1 1/2 cups mushrooms, 1/4 inch pieces
  • 2 carrots, grated
  • Rice noodles
For the dressing:
  • 1/4 cup rice vinegar
  • 1/3 cup sugar
  • 3 tablespoons soy sauce
  • 1/2 teaspoon garlic powder
  • 1 cup vegetable/canola oil

DIRECTIONS


  1. Mix soy sauce, cornstarch, ginger, garlic, and pepper. Thoroughly marinade chicken in soy sauce mixture. (About 15 minutes)
  2. Heat fry pan/wok with both oils on medium heat. 
  3. Fry chicken, stirring to separate individual pieces for better coverage. (About 5 minutes or golden brown) Set aside.
  4. Combine lettuce, sprouts, celery, mushrooms, and carrots. Set aside.
  5. Mix vinegar, sugar, soy sauce, garlic powder, and oil for dressing.
  6. Serve salad topped with chicken and drizzled with dressing. Top with rice noodles. 

NUTRITION FACTS



    1/6th of salad and chicken with 2 tablespoons dressing    340 calories   24.2 g fat (4.9 saturated)   14.6 g carbs    17.3 g protein    6 g sugar   

Enjoy!

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