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ZESTY ORIENTAL CHICKEN SALAD

FRUITS & VEGETABLES - EAT 5 TO 9 A DAYServes 4
One 5 A Day serving

Ingredients
• 1/3 cup rice vinegar
• 8 tsp reduced sodium soy sauce
• 2 Tbsp sugar
• 2 Tbsp chopped cilantro
• 1 Tbsp fresh ginger, minced
• 1 clove garlic, mincedZESTY ORIENTAL CHICKEN SALAD
• 1/2 tsp sesame oil
• 1/2 tsp red pepper flakes
• 4 (3 oz each) boned & skinned chicken breast halves
• 2 cup broccoli florets
• 2 carrots, cut into 1½" long matchsticks
• 1 cup (6 oz) Pitted prunes, snipped into halves
• 3 green onions, sliced
• 4 lettuce leaves

To make dressing/marinade, in medium bowl whisk vinegar, soy, sugar, cilantro, ginger, garlic, sesame oil and pepper flakes.

Remove 1/4 cup of mixture to shallow 8-inch baking dish; place chicken breasts in baking dish.

Turn to coat on both sides.
Let chicken marinate 30 minutes.

Place remaining ingredients except lettuce in bowl with dressing; toss to coat completely.

Let stand 30 minutes.

Grill or broil chicken, basting with marinade, about 10 minutes until chicken juices run clear, turning once.

Cut each breast into ¼-inch slices across the grain.

To serve, line each of 4 plates with 1 lettuce leaf; top with vegetable mixture, dividing equally.

Place 1 sliced chicken breast on each place. 

Nutritional analysis per serving: Calories 276, Fat 4g, Calories from Fat 12%, Cholesterol 46mg, Fiber 6g, Sodium 474mg.

CDC.gov - 5 a Day
PBH/California Prune Board

 

 

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