CHINESE CHICKEN SALAD WITH HOISIN VINAIGRETTE
4 boneless, skinless chicken breast halves (about 6 ounces each), trimmed of excess fat
salt and ground black pepper
4 teaspoons peanut or vegetable oil (divided use)
1/3 cup rice vinegar
3 tablespoons hoisin sauce
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon grated fresh ginger
1 carrot, peeled and shredded
1/2 medium head napa cabbage, sliced thin crosswise (about 4 cups)
1/2 large red bell pepper, stemmed, seeded and sliced thin (about 1 cup)
1 cup bean sprouts
2 scallions, sliced thin
1 tablespoon minced fresh cilantro leaves
1 cup chow-mein noodles (for serving)
Pat the chicken dry with paper towels, then season generously with salt and pepper. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat until just smoking.
Add the chicken and cook until browned on the first side, about 5 minutes. Flip the chicken over, add 1/2 cup water and reduce the heat to medium-low. Cover and continue to cook until the thickest part of the breast is no longer pink and registers about 165 degrees on an instant-read thermometer, about 5 minutes.
Transfer the chicken to a plate and cover with plastic wrap. Poke a few vent holes in the plastic wrap and refrigerate the chicken while preparing the other ingredients. When the chicken is cold, shred it into bite-sized pieces.
Meanwhile, shake the vinegar, remaining 3 teaspoons oil, hoisin, soy sauce and ginger together in a jar with a tight-fitting lid; set aside.
Toss the shredded chicken, carrot, cabbage, red pepper, sprouts, scallions and cilantro in a large serving bowl. Shake the dressing to recombine, pour it over the chicken salad and toss to coat.
Sprinkle with the chow-mein noodles before serving.
Per serving: 250 calories, 29 grams protein, 7 grams fat, 1 gram saturated fat, 18 grams carbohydrate, 2 grams fiber, 65 milligrams cholesterol, 670 milligrams sodium
Serves 6
Source: The Best Light Recipe by Editors of Cook's Illustrated magazine
4 boneless, skinless chicken breast halves (about 6 ounces each), trimmed of excess fat
salt and ground black pepper
4 teaspoons peanut or vegetable oil (divided use)
1/3 cup rice vinegar
3 tablespoons hoisin sauce
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon grated fresh ginger
1 carrot, peeled and shredded
1/2 medium head napa cabbage, sliced thin crosswise (about 4 cups)
1/2 large red bell pepper, stemmed, seeded and sliced thin (about 1 cup)
1 cup bean sprouts
2 scallions, sliced thin
1 tablespoon minced fresh cilantro leaves
1 cup chow-mein noodles (for serving)
Pat the chicken dry with paper towels, then season generously with salt and pepper. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat until just smoking.
Add the chicken and cook until browned on the first side, about 5 minutes. Flip the chicken over, add 1/2 cup water and reduce the heat to medium-low. Cover and continue to cook until the thickest part of the breast is no longer pink and registers about 165 degrees on an instant-read thermometer, about 5 minutes.
Transfer the chicken to a plate and cover with plastic wrap. Poke a few vent holes in the plastic wrap and refrigerate the chicken while preparing the other ingredients. When the chicken is cold, shred it into bite-sized pieces.
Meanwhile, shake the vinegar, remaining 3 teaspoons oil, hoisin, soy sauce and ginger together in a jar with a tight-fitting lid; set aside.
Toss the shredded chicken, carrot, cabbage, red pepper, sprouts, scallions and cilantro in a large serving bowl. Shake the dressing to recombine, pour it over the chicken salad and toss to coat.
Sprinkle with the chow-mein noodles before serving.
Per serving: 250 calories, 29 grams protein, 7 grams fat, 1 gram saturated fat, 18 grams carbohydrate, 2 grams fiber, 65 milligrams cholesterol, 670 milligrams sodium
Serves 6
Source: The Best Light Recipe by Editors of Cook's Illustrated magazine
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