Warm Sesame Chicken Salad
Strips of chicken in a crisp coating of sesame seeds, breadcrumbs and cornflakes are served on a crunchy vegetable salad dressed with a fresh herb vinaigrette. A little chili powder in the coating gives this warm sesame chicken salad a bit of a kick.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
| Servings | Prep Time | Cook Time |
| 4servings | 15minutes | 20minutes |
| Servings | Prep Time |
| 4servings | 15minutes |
| Cook Time |
| 20minutes |
- 450 g chicken breasts
- 1 cup fresh whole-wheat breadcrumbs
- 50 g cornflakes lightly crushed
- 4 tsp sesame seeds plus extra to garnish
- 1 tsp chili powder or to taste
- 2 eggs
- Salad
- 1/4 white cabbage
- 1/2 chicory
- 2 heads endive
- Herb Dressing
- 1 tbsp parsley chopped
- 1 tbsp fresh oregano chopped
- 1 tbsp fresh tarragon chopped
- 1 tbsp white wine vinegar
- 5 tbsp olive oil
- 1 tsp clear honey
- pepper to taste
|
Ingredients
Servings: servings
Units:
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- Preheat the oven to 400°F (200°C). Slice each chicken breast in half horizontally, then cut lengthwise into strips.
- Place the breadcrumbs, cornflakes, sesame seeds and chili powder in a plastic bag and shake to mix well. Break the eggs into a shallow dish and beat together lightly.
- Dip the chicken strips, one at a time, in the egg, then drop into the plastic bag. When a few pieces of chicken are in the bag, shake to coat evenly with the sesame seed mixture. As the chicken strips are coated, transfer to 2 nonstick baking sheets, spreading out the pieces in a single layer.
- Bake the sesame chicken strips for 15-20 minutes, turning the pieces over halfway through baking time.
- Meanwhile, to make the salad, finely shred the cabbage and place in a large mixing bowl. Pull the chicory and endive leaves apart and tear any large ones into smaller pieces. Add to the mixing bowl.
- In a small screwtop jar, shake together the herb dressing ingredients. Season with pepper. Pour the dressing over the salad and toss well.
- Divide the salad among 4 individual plates and pile the cooked sesame chicken pieces on top. Garnish with a few more sesame seeds, then serve.
Warm sesame chicken salad variations: For a Chinese-style chicken salad, use 1 egg and beat it with 2 teaspoons five-spice powder, 1 tablespoon poppy seeds, 2 tablespoons tomato sauce, 2 tablespoons sweet sherry and 2 tablespoons reduced-salt soy sauce in a bowl. Stir in the chicken strips. Lift them out, a few at a time, and coat with the breadcrumb mixture (omit the sesame seeds and the chili powder). Bake as above. Meanwhile, finely shred 1 head bok choy, discarding some of the hard white part. Place in a bowl and add 1 1⁄3 cups bean sprouts and 1 bunch green onions, thinly sliced into rings. Toss with the dressing (made with 2 tablespoons each parsley and coriander). Serve the hot chicken strips on top of the salad.
Per serving: 507 calories, 34 g protein, 31 g total fat, 6 g saturated fat, 188 mg cholesterol, 24 g total carbohydrate, 5 g sugars, 4 g fibre, 398 mg sodium
Cabbage belongs to a family of vegetables that contains a number of different phytochemicals that may help to protect against breast cancer. They are also a good source of vitamin C and are among the richest vegetable sources of folate.
