Chinese Chicken Salad
Prep time: 7 minutes
Cooking time: 15 minutes
Total time: 22 minutes
Nutrition Per Serving
Calories: 194
Carbohydrates: 16.3g
Protein: 21.5g
Fat: 5.2g
Cholesterol: 48mg
Sodium: 346mg
Exchanges
Starch: 1/2
Vegetable: 1
Meat: 3
- 2
- (4 oz) skinned, boned chicken breast halves, skinned and boned
- 1
- (10 oz) package frozen broccoli florets, thawed
- 1/2 cup
- sliced water chestnuts, drained
- 1/2 cup
- mandarin oranges in light syrup, drained
- 1 tsp
- grated orange rind
- 1/3 cup
- unsweetened orange juice
- 3 Tbls
- cider vinegar
- 1 Tbl
- low-sodium soy sauce
- 2 tsps
- granulated sugar substitute
- 1 1/2 tsp
- dark sesame oil
- 1/4 tsp
- teaspoon salt
- 1/4 tsp
- ground ginger
- 1/8 tsp
- dried crushed red pepper
- 4 cups
- shredded Chinese cabbage
- 1 Tbl
- sesame seeds, toasted
- 2 Tbl
- chow mein noodles
- Place chicken in a nonstick skillet; add water to cover. Bring to a boil; cover, reduce heat and simmer 15 minutes or until tender. Drain; cut chicken into strips.
- Combine chicken strips, broccoli, water chestnuts and oranges. Combine orange rind and next 8 ingredients. Pour juice mixture over chicken mixture; toss lightly.
- To serve, arrange 1 cup cabbage on each of 4 serving plates, and top evenly with chicken mixture. Sprinkle evenly with noodles and sesame seeds.
Makes 4 servings. Per Serving: 1 Fruit, 3 Meat, 1 Free.
