Crunchy Asian Chicken Salad

Name: Crunchy Asian Chicken Salad
Yield: 6 servings of 2 oz chicken 6 servings of 1 1/2 cups salad
Ingredients: 24 wonton wrappers; 1/2 cup (125 mL) rice vinegar; 3 tbsp (45 mL) unsalted creamy peanut butter; 3 tbsp (45 mL) reduced-sodium soy sauce; 2 tbsp (30 mL) canola oil; 2 tsp (10 mL) toasted sesame oil; 2 tbsp (30 mL) sugar; 2 tsp (10 mL) grated fresh gingerroot; 2 garlic cloves, pressed; 1/4 tsp (1 mL) coarsely ground black pepper; 3 cups (750 mL) each shredded Napa cabbage, red cabbage and Romaine lettuce; 4 green onions with tops, thinly sliced; 1/2 tsp (2 mL) canola oil; 18 oz (540 g) boneless, skinless chicken breasts; 1/4 tsp (1 mL) coarsely ground black pepper; 1/8 tsp (0.5 mL) salt; 3 medium navel oranges, segmented (see Cook's Tip)

Prep 20 min

Cook 15 min

Ready in 35 min

Crispy baked wonton strips, a mixture of cabbages and a delicious peanut-soy dressing make this healthy salad surpass restaurant salads.

Ingredients

24 wonton wrappers
1/2 cup (125 mL) rice vinegar
3 tbsp (45 mL) unsalted creamy peanut butter
3 tbsp (45 mL) reduced-sodium soy sauce
2 tbsp (30 mL) canola oil
2 tsp (10 mL) toasted sesame oil
2 tbsp (30 mL) sugar
2 tsp (10 mL) grated fresh gingerroot
2 garlic cloves, pressed
1/4 tsp (1 mL) coarsely ground black pepper

3 cups (750 mL) each shredded Napa cabbage, red cabbage and Romaine lettuce
4 green onions with tops, thinly sliced
1/2 tsp (2 mL) canola oil
18 oz (540 g) boneless, skinless chicken breasts
1/4 tsp (1 mL) coarsely ground black pepper
1/8 tsp (0.5 mL) salt
3 medium navel oranges, segmented (see Cook's Tip)

Directions

Preheat oven to 400°F (200°C). Stack wonton wrappers and cut into eight strips with Chef's Knife. Lightly spray strips with nonstick cooking spray; toss to coat. Distribute evenly over Large Round Stone with Handles; bake 10-14 minutes or until golden brown. Remove baking stone from oven to Stackable Cooling Rack; cool completely.
Meanwhile, for dressing, combine vinegar, peanut butter, soy sauce, oils, sugar, ginger, pressed garlic and black pepper in Small Batter Bowl; whisk with Stainless Mini Whisk until smooth. Set aside. For salad, in Stainless (6-qt./6-L) Mixing Bowl, combine cabbages, lettuce and green onions; toss to combine and set aside.
Heat oil in (12-in./30-cm) Skillet over medium-high heat 1-3 minutes or until shimmering. Cut chicken crosswise into 1/2-in. (1-cm) slices. Season chicken with black pepper and salt; cook 2-4 minutes or until golden brown, stirring occasionally. Remove chicken from Skillet to Stainless (2-qt./2-L) Mixing Bowl; toss with 1/4 cup (50 mL) of the dressing.
Pour remaining dressing over cabbage mixture; toss gently to coat. Transfer cabbage mixture to Large Bamboo Square Bowl, leaving excess dressing in mixing bowl; top with chicken, wonton strips and orange segments.

Yield:

6 servings of 2 oz chicken
6 servings of 1 1/2 cups salad

Nutrients per serving:

Calories 320, Calories from Fat 90, Total Fat 10 g, Saturated Fat 1.5 g, Trans Fat 0 g, Cholesterol 55 mg, Sodium 500 mg, Carbohydrate 35 g, Fiber 4 g, Sugars 11 g, Protein 24 g

U.S. Diabetic exchanges per serving:

1 starch, 1 fruit, 1 vegetable, 3 low-fat meat (2 carb)

Cook's Tips:

To cut orange into segments, cut a thin slice from the top and the bottom using Utility Knife; stand upright. Cutting from top to bottom, carefully trim away peel and white membrane. Cut down one side of membrane. Angle knife under segment and lift out. Repeat with remaining segments.