Sunday, July 18, 2010

Chinese Chicken and Noodle Salad

Chinese Chicken and Noodle Salad

This delicious Chinese-inspired salad is crisp, crunchy, and cool with shredded cabbage, carrots, and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger, and soy combination — you may want to double the dressing and save some for a salad the next day.

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Nutritional Information
(per serving)
Total Fat12g
Saturated Fat2g
Total Carbohydrate30g
Dietary Fiber4g
chinese chicken and noodle salad
Ken Burris
Serves: 4 Edit
Yields: 4 servings
Total Time: 30 min
Prep Time: 30 min

U.S.MetricConversion chart
  • 1 package(s) (3-ounce) low-fat ramen-noodle soup mix (see Tips & Techniques)
  • 1/4 cup(s) slivered almonds
  • 1 tablespoon(s) sesame seeds
  • 1 1/2 teaspoon(s) canola oil
  • 1 pound(s) boneless, skinless chicken breasts, trimmed
  • 3 slice(s) (1/4-inch-thick) fresh ginger
  • 1/2 teaspoon(s) salt
  • 3 tablespoon(s) orange juice
  • 3 tablespoon(s) cider vinegar
  • 5 teaspoon(s) reduced-sodium soy sauce
  • 5 teaspoon(s) sugar
  • 3/4 teaspoon(s) toasted sesame oil
  • 2 cup(s) shredded green cabbage
  • 1 medium carrot, shredded
  • 3  scallions, chopped

  1. Preheat oven to 350°F.
  2. Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds, and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
  3. Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
  4. Meanwhile, combine orange juice, vinegar, soy sauce, sugar, and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
  5. Just before serving, combine the shredded chicken, cabbage, carrot, and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

    Carb Servings: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 1/2 fat. Carbohydrate Servings: 2. Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (35% dv), Folate (26% dv), Magnesium (21% dv), Potassium (17% dv).

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