Asian Chicken Salad with Nori Chips

I had some cabbage left over from my final shopping trip to the Thursday Bellevue Farmer’s Market.  I am sad it closed, I was a regular every week.  I guess I now have to get over to the one at University Village on Saturdays. I found this simple recipe for a quick and easy Asian Chicken Salad at a website called The World’s Healthiest Foods …

Asian Chicken Salad

Wendy Schnitzer, the Fit Food Coach

Wendy Schnitzer, the Fit Food Coach

Serving Size  : 4
* 2 boneless chicken breasts, skin on
* 5 cups Chinese cabbage, sliced thin
* ½ cup shredded carrot
* ½ cup minced scallion
* ½ cup sliced almonds
* ¼ cup chopped fresh cilantro
* 2 TBS toasted sesame seeds
* Optional: 2 TBS dried hijiki or arame
— seaweed, soaked in 1 cup warm water and chopped*
* Dressing
* 2 TBS extra olive oil
* 2 TBS soy sauce
* ¼ cup rice vinegar
* 3 TBS honey
* pinch red pepper flakes
* salt & white pepper to taste
1. Preheat broiler. Place a stainless steel (be sure the handle is also
stainless steel) or cast iron skillet in the broiler, about 7 inches from
the heat source, to get it very hot. Season chicken with a little salt and
pepper.

2. If you are using hijiki or arame place it in a small bowl of hot water to
soften for about 10 minutes.

3. While pan is heating, thinly slice cabbage, and shred carrot. Carrot is
easily shredded in food processor with shredding blade. Otherwise you can
shred it by hand, or slice it thin. Chop cilantro and scallion cabbage and
carrot mixture. Add sliced almonds. Squeeze excess water from hijiki, chop
if needed, and add to salad.

4. When pan is hot, about 10 minutes, remove from broiler, and place chicken
in pan, skin side up, and return to broiler. Cook for about 15 minutes
depending on thickness of chicken. This is our Quick Broil cooking method.
When done and cool enough to touch, remove skin, and cut into bite-size
pieces.

5. Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper
flakes, salt, and pepper. Toss with cabbage mixture and chicken. Sprinkle
with sesame seeds. (You can buy sesame seeds that are already toasted.)

Cooking Tip: Chicken breasts can easily dry out. Leaving the skin on until
done and making sure you do not overcook it helps a great deal. The breasts
should read 160 degrees F (72 degrees C) on an instant reading thermometer
and the juices should run clear. Leaving the skin on while broiling keeps
the breast moist and flavorful. It is important to broil the chicken breasts
no closer than the 7 inches from the heat as recommended. This will give the
breasts a chance to cook throughout without burning on top and drying out.
Placing it in a very hot pan seals the bottom and retains more moisture.

Comments: Our Quick Broil method of cooking chicken is a great way to
prepare chiken as part of your Healthiest Way of Eating by retaining the
moisture in chicken breasts, which can easily become very dry. This recipe
provides you with many health-promoting nutrients, which includes fulfiling
67% of the daily value for protein from the chicken. Enjoy!

Chinese cabbage is called Napa Cabbage, it has a more delicate leaf than savoy cabbage and tastes delicious. You can usually get it year round at Whole Foods.  Hijiki and Arame are sea vegetables.  In the package, they look like dried black sticks, but when you add them to water they hydrate and puff up.  Sea vegetables are extremely healthy and have even more vitamins and minerals than leafy green vegetables.  They also add an interesting color and texture to salads.

The salad was good, but the dressing was OK.  I think it needed less honey and more red chili flakes and soy sauce.

I saw this recipe below for Nori chips from Mark Bittman, a food writer from the NY Times. It looked like it might be a good substitution for people craving salt and chips so I though I would try that instead of adding the sea veggies to the salad. 

Crisp Nori Chips With Toasted Sesame Oil

There’s a tradition in Japan, Korea and elsewhere of eating nearly plain baked pieces of nori — a dehydrated and pressed sheet of seaweed — as a snack, a kind of potato chip alternative. Nori is delicate enough to crisp
simply by toasting it in the oven. It has virtually no calories and, like potato chips, when doused liberally with salt it’s thoroughly delicious.

8                    nori sheets, sold at Asian markets
Sea salt, to taste
Toasted sesame oil as needed.

1. Heat oven to 250 degrees. Brush or spray one sheet of nori very lightly with a little water and sprinkle it with sea salt. Fold sheet in half and press two sides together (sheets will not bind perfectly; do not worry).

2. Use a pizza cutter or sharp knife to cut layered nori into 1-by-3-inch strips (or any desired size). Transfer strips to a cookie sheet in a single layer. Bake them for about 15 to 20 minutes; they will crisp and darken.

3. When chips are done, carefully slide them off cookie sheet onto racks (they cool quickly). To serve, brush chips gently with sesame oil. Without oil, chips will stay fresh in a covered container for a day or two.

I thought these were really good, but I was the only one in my family.

Give these recipes a try and let me know what you think…I love comments!

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