- prep 25 min cook 15 min
- serves 4
Tahini, a paste made from ground sesame seeds, is a favorite ingredient in Middle Eastern cooking. Available from most large supermarkets, it adds a nutty taste and creaminess to the dressing for this colorful and nutritious chicken salad. The chicken is served on a bed of crisp spinach leaves and topped with crunchy toasted almonds for a delightful presentation.
- 1 pound boneless, skinless chicken breasts
- 1 1/2 cups low-fat, reduced-sodium chicken or vegetable broth
- 1 small bunch fresh tarragon
- 1 small lemon
- 3 black peppercorns
- 2 tablespoons sesame tahini
- 1 head chicory or other head lettuce
- 2 cups baby spinach leaves
- 2 oranges
- 1/4 cup toasted sliced almonds
- Salt and pepper
FACTOID:Chicory was used by the ancient Egyptians, Greeks, and Romans, both for its medicinal properties and for cooking. It was believed to stimulate the digestive juices and strengthen the liver.
How to make it 40 minutes
Asian chicken salad: Poach the chicken in broth flavored with 3 thin slices fresh ginger and 3 black peppercorns. Combine 2 cups shredded bok choy, 2 cups torn romaine lettuce, and 1 cup watercress in a large salad bowl, and arrange the sliced chicken on top. Scatter over 3 peeled and diced kiwifruit. For the dressing, whisk together 2 tablespoons tahini, 1 crushed garlic clove, 1 teaspoon finely chopped fresh ginger, the grated zest and juice of 1 lemon, 1 tablespoon light soy sauce, a good pinch of fivespice powder (optional) and 3 to 4 tablespoons of the reserved poaching broth until smooth. Spoon the dressing over the salad, sprinkle with 1 tablespoon sesame seeds, and serve with warm pita breads.
Healthy Cooking Tip
Tahini contains 18 grams of fat per 2 tablespoons. Only a little of the potent ingredient is needed along with the broth to make a very flavorful and unique dressing for this salad.
Nutritional Information(per serving)
- Calories: 273
- Calories from Fat: 101
- Fat: 11g
- Saturated Fat: 1g
- Cholesterol: 67mg
- Sodium: 127mg
- Carbs: 14g
- Protein: 30g
- Fiber: 5g
Excellent source of niacin, phosphorus, riboflavin, vitamin C. Good source of calcium, folate, iron, magnesium, potassium, thiamine, vitamin A, vitamin B6.
Exchanges: fruit 1, meat (very lean) 4, fat 1 1/2