Here’s a salad that can be made all year long and will appeal to both kids and adults. It is quick to fix and colorful enough
to perk up any dinner table spread.
2 tablespoons (tbs) seasoned rice vinegar
1 tbs reduced-sodium soy sauce
1 tbs mirin (a sweet Japanese rice wine)
1 teaspoon (tsp) fresh ginger, peeled and minced
1 tsp dark sesame oil
1⁄4 tsp crushed red pepper
12 ounces skinless, boneless chicken breasts, cut into 1-inch pieces
3 cups fresh broccoli, coarsely chopped
1 red bell pepper, seeded and thinly sliced
1⁄2 cup chopped fresh cilantro
1⁄4 cup shredded carrot
2 scallions, finely chopped
1⁄4 cup unsalted cashew nuts, coarsely chopped
Dressing: In a small bowl, whisk together the vinegar, soy sauce,
mirin, ginger, sesame oil and crushed red pepper until blended; set aside.
Chicken: Spray a large nonstick skillet with nonstick spray, and set over medium-high heat on the stove top. Add the chicken and cook, turning occasionally, for about 8 minutes or until thoroughly cooked.
Salad: Combine the broccoli, bell pepper, cilantro, carrot and scallions in a large bowl. Add the dressing and toss to coat.
Add the cooked chicken, and toss lightly. Divide the combined salad onto four plates, and top with the cashews.
Makes four servings.
Per Serving: 209 calories; 8 gram (g) fat; 23 g protein; 11 g carbs; 4 g fiber; 51 milligrams (mg) cholesterol; 208 mg sodium;
65 mg calcium.
Diane Lofshult is a senior editor of IDEA Fitness Journal.