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

 

Warm Sesame Chicken Salad
Warm Sesame Chicken Salad
Servings Prep Time Cook Time
4servings 15minutes 20minutes
Servings Prep Time
4servings 15minutes
Cook Time
20minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Preheat the oven to 400°F (200°C). Slice each chicken breast in half horizontally, then cut lengthwise into strips.
  2. 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.
  3. 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.
  4. Bake the sesame chicken strips for 15-20 minutes, turning the pieces over halfway through baking time.
  5. 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.
  6. In a small screwtop jar, shake together the herb dressing ingredients. Season with pepper. Pour the dressing over the salad and toss well.
  7. 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.
Recipe Notes

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.