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Asian Chicken SaladAsian Chicken Salad

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

August 14, 2016

 

Yield: 4 servings (2 cups per serving)

 

Salad

  • 4 bone-in chicken thighs, about 1 pounds or 1 cups cooked chicken
  • 1 medium head romaine lettuce
  • 1 medium red bell pepper
  • 1 small apple
  • 8 snow peas
  • 1 (10 ounce) can mandarin oranges, packed in juice

 

Dressing

  • 2 tablespoons peanut butter
  • 2 tablespoons canola oil
  • 2 teaspoons low-sodium soy sauce
  • 2 teaspoons distilled white vinegar

 

Preparation

  • If using chicken thighs, remove skin and trim excess fat. In a large pot over high heat, add chicken and cover with water. Bring to a simmer. Reduce heat to maintain a simmer. Cook until a food thermometer inserted into the thickest part of the thigh without touching the bone reads 165 degrees Fahrenheit, about 10 minutes. Transfer to a plate and let cool. Once cool, shred the chicken with two forks.
  • Rinse lettuce, pat dry and tear into bite-sized pieces. Rinse bell pepper, remove core and seeds and cut into bite-sized pieces. Rinse apple and cut into matchsticks. Rinse snow peas and slice thinly on the diagonal. Drain mandarin oranges, reserving the juice.
  • In a large bowl, add peanut butter, oil, soy sauce, vinegar and 1 tablespoon of reserved mandarin orange juice and mix until well-blended. Add the salad ingredients and toss to coat.

 

NOTE: If preparing in pint jars, place two tablespoons of the dressing in the bottom of each jar then layer red bell pepper, snow peas, apple, mandarin oranges, lettuce and chicken from bottom of jar using 1/4 of each ingredient in each of four pint jars.

 

Nutrition information per serving (2 cups)

Calories: 400

Total Fat: 19g

Saturated Fat: 3g

Protein: 38g

Carbohydrates: 21g

Fiber: 6g

Sodium: 270mg

 

 

Source: Share Our Strength’s Cooking Matters Program

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Tuesday, August 16, 2016