Friday recipe: Asian chicken salad

November 15, 2013 —

When it gets colder outside – and, yes, we had our first snow of the season on Monday – my salad consumption tends to slide. This week my friends in the DMU Wellness Center reminded me of the error of my ways when they shared a delicious lunch featuring Asian chicken salad, a tasty combo of crunch and flavor. The beauty of this recipe goes beyond its eye appeal: Two of its main ingredients, rice and chicken, are easy to cook in large batches (my plan for the weekend) and have ready to toss together for a fast, healthy lunch or dinner. And, being salad, this is utterly adjustable to fit what’s in your kitchen. Shredded cabbage, drained chickpeas and chopped peppers of any variety are just a few ideas for options.

Get a head and go for salad.

Get a head and go for salad.

(A quick cooking 101 on poaching succulent, tender chicken: Place about a pound of boneless, skinless chicken breasts in a snug, single layer in a heavy-bottomed pot. Cover with one and a half to two cups of water or fat-free, low-sodium chicken broth; add a couple of teaspoons of your favorite dried herbs and one bay leaf. If you want, you can toss in a sliced onion, celery and/or carrot. Bring pot to a boil, then quickly reduce heat so that the liquid is at a simmer. Partly cover and gently simmer for 10 minutes. Turn off the heat and allow chicken to remain in the liquid for 15-20 minutes. Store in the fridge with a little of the liquid to keep the chicken moist until you’re ready to slice or shred it.)

Asian chicken salad

Makes 8 1½-cup servings

  • 2 large heads romaine lettuce, rinsed, dried and shredded
  • 3 cups shredded cooked chicken breast
  • 1 cup cooked brown long-grain rice
  • ½ cup toasted sliced almonds
  • ¼ cup toasted sesame seeds
  • 2 green onions, sliced into thin rounds
  • ½ cup rice vinegar
  • ¼ cup canola oil
  • ¼ cup sugar
  • 1 teaspoon table salt
  • ½ teaspoon freshly ground black pepper

Toss together the lettuce, chicken, rice, almonds, sesame seeds, and green onions in a large bowel until thoroughly mixed. Whisk or shake together the vinegar, oil, sugar, salt and pepper until well combined. Pour over the salad and toss.

Nutritional info per serving: calories, 275; carbohydrate, 16 g; fat, 15 g; protein, 20 g; fiber, 3 g

Recipe source: The Ultimate Volumetrics Diet by Dr. Barbara Rolls

Endlessly curious and easily entertained, Barb Dietrich Boose loves being a member of the friendly, fascinating DMU community and its creative communications team. The University's publications director and DMU Magazine editor, Barb is always on the hunt for story ideas, good books and new recipes to try out on her family, such as her surprisingly tasty pork-and-bean bars.