Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Thai Chicken Salad
Makes 6-8 servings
This salad can be served as a balanced meal in one serving. It contains 3 of the 4 food groups and lots of vegetables.
3 chicken breasts (skinless/boneless) 3
2 cloves garlic crushed, 2 tsp. ginger crushed 10 ml
2 Tbsp soy sauce 30 ml
1-2 Tbsp olive oil 15-30 ml
2 tsp. sesame oil 10 ml
2 Tbsp teriyaki sauce 30 ml
1 bag baby spinach 1
2 green onions 2
1/4 cup chopped fresh cilantro 63 ml
1/4 cup toasted peanuts 63 ml
1 red bell pepper sliced into strips 1
6 cups cooked and chilled vermicelli noodles or
whole wheat spaghetti 1500 ml
Dressing
1/4 cup canola oil 63 ml
1/8 cup balsamic vinegar 32 ml
2 Tbsp brown sugar 30 ml
2 Tbsp peanut butter 30 ml
2 tsp. sesame oil 10 ml
2 Tbsp soy sauce 30 ml
2 Tbsp teriyaki sauce 30 ml
1/4 tsp. dried chilies 1 ml
1 Tbsp lime juice 15 ml
1. Slice chicken breasts into strips; sauté in oil with garlic, ginger, soy sauce and teriyaki sauce, set aside.
2. Add dressing ingredients to pan, heat and stir
3. Place 1 cup noodles into each bowl, top with 1 cup spinach, sliced peppers, nuts and chicken slices, add dressing, sprinkle with fresh cilantro, serve.
Per serving: 302 Calories; Carbohydrate 9.7 g; Protein 26.3 g; Fat 15.2 g
Tip: Although peanuts are high in fat, it is primarily monounsaturated fat, which can help improve your cholesterol profile. Be sure you are using a natural peanut butter and not one with hydrogenated vegetable oils and icing sugar added.