The World's Healthiest Foods

Oriental Chicken Salad

This fresh tasting chicken salad is very quick and easy to make and gives you an opportunity to enjoy the healthy benefits of seaweed along with your chicken in a very flavorful dish. The ingredients in this recipe complement one another beautifully.

Prep and Cook Time: 20 minutes

Ingredients:
5 cups Chinese cabbage, sliced thin
2 boneless chicken breasts, skin on
2 TBS dried hijiki seaweed, soak in 1 cup warm water and chop
cup shredded carrot
cup minced scallion
cup sliced almonds
cup chopped fresh cilantro
2 TBS toasted sesame seeds

Dressing
2 TBS extra olive oil
2 TBS soy sauce
cup rice vinegar
3 TBS honey
pinch red pepper flakes
salt & white pepper to taste


Directions:

  1. Preheat broiler on high. Place a metal oven-proof pan big enough for chicken breasts under heat to get very hot in the middle of the oven, about 7 inches from the heat source. Season chicken with a little salt and pepper.
  2. While broiler is preheating place hijiki in a small bowl of hot water to soften for about 10 minutes.
  3. When pan is hot, about 10 minutes, remove from broiler, reduce heat to low, 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.
  4. Thinly slice head of cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice thin. Chop cilantro and scallion and add to sliced almonds, cabbage and carrot. Squeeze excess water from hijiki, chop if needed, and add to salad.
  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 already toasted for ease and flavor.)

    Serves 4

Healthy Cooking Tips: Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not over cook it helps a great deal. The breasts should read 160 degrees on an instant reading thermometer and the juices run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from the heat source as recommended, and have the heat turned to low. This will give the breasts a chance to cook through without burning on top and drying out. By placing it in a very hot pan, it seals the bottom and retains more moisture.
This page was updated on: 2002-09-27 13:24:20
2002 The George Mateljan Foundation