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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Chicken salad has a certain glamour about it. Like the little black dress, it is chic and adaptable anywhere."
-Laurie Colwin, Author

The refrigerator light goes on...

This is the perfect complete summer salad (but you can serve it in the winter also). Light and filling, it has everything you want in a salad - fresh crunchy veggies, a sweet sour dressing, savory meat....

You can make everything ahead and assemble at the last minute.

If you canít find Udon noodles in your grocery use whole wheat linguine.

Low-sodium Soy Sauce

Soy sauce is one of the world's oldest condiments and is made by fermenting soybeans with roasted wheat (and sometimes barley). It is likely that its origins are as a preservative and, as with many preservatives, it is very high in salt. Soy sauce is a brewed product and has a savory flavor that activates the umami taste buds. As such, used sparingly, it is a fantastic flavor enhancer.

It can add a lot of flavor but it can also add a ton of salt - enough that people who are salt sensitive or on restricted sodium diets can get into trouble. Traditional soy sauce has about 1100mg of sodium per tablespoon (give or take a hundred milligrams). That's the equivalent of a half teaspoon of salt.

Fortunately, there are excellent quality lower sodium soy sauces on the market and there is almost no difference in flavor between them and traditional soy sauce. There is, however, half the sodium in low salt versions (only about 550mg per tablespoon).

1 Tbsp. = 10 calories, 4.5g fat, 0.44g sat fat, 0.73g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol


 

Chinese Chicken Salad



Servings = 4 | Serving size =about 3 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

Keeps well for 24 hours.

3 quarts water
8 ounces whole wheat or gluten-free udon noodles
2 tsp dark sesame oil
4 ounces shiitake mushrooms (thinly sliced)
spray oil
1/4 cup slivered almonds
16 ounces boneless skinless chicken breast
1 Tbsp low-sodium soy sauce
8 ounces napa cabbage (thinly sliced)
8 ounces carrots (peeled and thinly sliced)
4 ounces snow peas
3 Tbsp hoisin sauce
2 Tbsp rice vinegar
2 Tbsp pineapple juice
1 11-ounce can mandarin oranges (drained)
2 tsp black sesame seeds (optional)

Place the water in a medium stock pot over high heat.

When water boils, add the udon noodles and cook for 6-8 minutes. Drain, shaking off excess water, then place in a large mixing bowl. Add sesame oil, toss until coated, then place in refrigerator.

While the water is coming to a boil, place a large non-stick skillet over medium-high heat. Spray lightly with oil and add sliced mushrooms. Cook mushrooms, tossing frequently, until they begin to brown. Add almonds and continue cooking until almonds are lightly browned. Remove from heat and set aside.

Preheat oven to 375 and place a large skillet in the oven. When preheated, spray the pan lightly with oil and add the chicken breasts. Cook for 8 minutes, then turn the chicken. Add soy sauce and cook for an additional 5-7 minutes, or until chicken is cooked through.

Once cooked, remove chicken from the oven and cut into 1/4 inch strips. Chill.

While the chicken is cooking, whisk together hoisin sauce, rice vinegar, and pineapple juice in a small bowl. Chill.

When the chicken is cool fold together with the udon noodles, napa cabbage, carrots, snow peas and dressing. Serve topped with the mushroom and almond mixture and the mandarin oranges. Garnish with sesame seeds.

Nutrition Facts

Serving size = about 3 cups

Servings = 4

.

Amount Per Serving

Calories 551 Calories from Fat 82
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 1g 7%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 467mg 19%
Total Carbohydrates 82g 27%
    Dietary Fiber 11g 44%
    Sugars 14g  
Protein 41g  
Vitamin A 70% Vitamin C 119%
Calcium 15% Iron 30%
Vitamin K 28 mcg Potassium 1229 mg
Magnesium 204 mg