Asian dishes are widely adored for their fragrant use of sauces and herbs. These delicious chicken recipes are no different.
1. Sesame chicken salad
The perfect summer entrée, this Chinese-style chicken and vegetable salad offers plenty of calcium from snow peas, vitamin C from peppers and snow peas, and vitamin B6 from snow peas and chicken.
Preparation time: 20 minutes
Cooking time: 2 minutes
2 cloves garlic, peeled
250 g (1⁄2 lb) snow peas, strings removed
1 red bell pepper, cut into 5 cm (2 in) long matchsticks
1 piece (5 cm/2 in) fresh ginger, peeled and thickly sliced
45 ml (3 tbsp) sesame oil
45 ml (3 tbsp) lower-sodium soy sauce
12 ml (2 1⁄2 tsp) sugar
12 ml (2 1⁄2 tsp) rice vinegar
1 ml (1⁄4 tsp) crushed red pepper flakes
1 cucumber, peeled, halved lengthwise, seeded and cut into 5 cm (2 in) long matchsticks
500 ml (2 c) shredded cooked chicken breasts or thighs — leftover or poached1. In large pot of boiling water, blanch garlic for one minute; remove with slotted spoon. Add snow peas and bell pepper, and blanch 15 seconds; drain well.
2. In food processor, combine blanched garlic, ginger, sesame oil, soy sauce, sugar, vinegar and red pepper flakes, and process until smooth.
3. Transfer dressing to large bowl. Add snow peas, bell pepper, cucumber and chicken, and toss to combine. Serve at room temperature or chilled.
Calories: 263, fat: 13 g, saturated fat: 2 g, sodium: 508 mg, carbohydrate: 12 g, protein: 25 g.
2. Thai chicken stew
Thai cooking demands a careful balance of tastes and textures. There is also a balance of nutrients: vitamin E and calcium from the soy milk; vitamin B6 from the chicken, bell pepper, potatoes and peanut butter; vitamin C from the bell pepper, potatoes and lime juice, and folate from the peanut butter.
Preparation time: 25 minutes
Cooking time: 20 minutes
10 ml (2 tsp) vegetable oil
1 red bell pepper, cut into 1 cm (1⁄2 in) squares
2 cloves garlic, minced
15 ml (1 tbsp) minced fresh ginger
375 g (3⁄4 lb) all-purpose potatoes (2 to 3 medium), peeled and cut into 1 cm (1⁄2 in) chunks
250 ml (1 c) chicken broth
500 g (1 lb) skinless, boneless chicken breasts, cut into 2.5 cm (1 in) chunks
500 ml (2 c) unflavoured soy milk
75 ml (1⁄3 c) chopped fresh basil
50 ml (1⁄4 c) chopped cilantro
30 ml (2 tbsp) lime juice
30 ml (2 tbsp) lower-sodium soy sauce
15 ml (1 tbsp) reduced-fat peanut butter
10 ml (2 tsp) dark brown sugar
1 ml (1⁄4 tsp) coconut extract1. In large nonstick skillet, heat oil over moderate heat. Add bell pepper, garlic and ginger, and sauté for four minutes or until pepper is crisp-tender. Add potatoes and broth, and bring to a boil. Reduce to a simmer, cover and cook seven minutes or until potatoes are firm-tender.
2. Add chicken, soy milk, basil, cilantro, lime juice, soy sauce, peanut butter, brown sugar and coconut extract to pan, and bring to a boil. Reduce to a simmer, cover and cook five minutes or until chicken and potatoes are cooked through.
Calories: 430, fat: 21 g, saturated fat: 6 g, sodium: 410 mg, carbohydrate: 34 g, protein: 27 g.