Power Foods by The Editors of Whole Living Magazine

Author:The Editors of Whole Living Magazine
Language: ru
Format: mobi, epub
ISBN: 9780307786272
Publisher: Crown Publishing Group
Published: 2011-05-03T20:00:00+00:00

Asian Chicken Salad with Bok Choy

SERVES 4

Cooking the chicken with the skin and bones intact ultimately makes the dish more flavorful (and economical), but feel free to substitute two boneless, skinless breast halves for the whole breast in this salad if you prefer (reduce the cooking time to 15 minutes). Bok choy, abundant with cancer-fighting compounds, makes a nutritious accompaniment.

1 whole bone-in chicken breast (about 1 pound)

4 heads baby bok choy, trimmed and halved lengthwise

3 tablespoons fresh lime juice (from 2 to 3 limes)

2 teaspoons low-sodium tamari soy sauce

1 teaspoon sugar

⅛ teaspoon cayenne pepper

3 ounces snow peas, strings removed, thinly sliced lengthwise (about 1 cup)

3 small shallots, thinly sliced

¼ cup packed fresh mint leaves, coarsely chopped

1 Place chicken in a large pot, and add enough water to just cover. Bring to a boil; reduce heat, and simmer, partially covered, until chicken is cooked through, about 35 minutes, skimming off foam as needed. Transfer chicken to a plate. When cool enough to handle, remove skin and pull meat from bone (keep it in one piece), then thinly slice meat. (At this point, chicken can be refrigerated in an airtight container for up to 2 days.)

2 In a small pot, bring 1 inch of water to a boil; add bok choy. Cover, and simmer until tender, 3 to 5 minutes; drain, and let cool.

3 In a bowl, whisk together lime juice, tamari, sugar, and cayenne pepper. Add chicken, peas, and shallots; toss to combine. Transfer chicken mixture to a serving platter, top with mint, and serve bok choy alongside.

per serving: 204 calories; .5 g saturated fat; 1.3 g unsaturated fat; 53 mg cholesterol; 18.8 g carbohydrates; 32 g protein; 571 mg sodium; 7 g fiber

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