Tuesday, May 7, 2013

Sesame Chicken With Asian Slaw

This was kind of a weird one.  I wouldn't have paired everything together; however, I also didn't mind that it had a whole meal assembled so no thought of a side was required. 

D made it.  It looked like I could have done it (at least the slaw).  We even left the oranges in although he said Mandarin would have been better.  Would have again.

Sesame Chicken With Asian Slaw

Prep: 30 minutes; Cook: 12 minutes.

Our pan-fried chicken dinner slashes 824 calories and 72 grams of fat, compared with a traditional meal of deep-fried chicken, biscuits, and coleslaw.

Yield: Makes 4 servings (serving size: 1/4 pound chicken, 3/4 cup noodles, and 1 1/4 cups slaw)

3 tablespoons rice vinegar
1 tablespoon sugar
1/4 teaspoon kosher salt
1/2 teaspoon chili oil (used Vegetable oil and red pepper flakes)
6 cups packaged coleslaw
1 cup orange slices
Used 1 TBSP Sambal Oleek

8 ounces soba noodles (used Vermicelli because we had it... also would have used whole wheat spaghetti)
3/4 cup panko (Japanese) breadcrumbs
2 tablespoons sesame seeds
1/2 teaspoon salt
1 pound chicken breast tenders
1 large egg white, lightly beaten
1 tablespoon plus 2 teaspoons sesame oil, divided
2 garlic cloves, minced
1 tablespoon minced peeled fresh ginger
1/4 cup low-sodium soy sauce
3 tablespoons rice vinegar
4 teaspoons honey
1/4 cup chopped scallions

1. To make slaw, combine rice vinegar, sugar, kosher salt, and chili oil, stirring to dissolve sugar. Toss with coleslaw and orange slices; let the mixture sit 10–15 minutes before serving.

2. Cook the soba noodles according to the package directions. Drain the noodles, and rinse them under cold water.

3. Combine the panko, sesame seeds, and salt on a plate.

4. Dip the chicken breast tenders into the egg white. Then dredge the chicken breast tenders in the panko–sesame seed mixture.

5. Heat 1 tablespoon of the sesame oil in a large nonstick skillet over medium-high heat. Add the chicken breast tenders and cook 4–5 minutes per side, or until cooked through. Wipe out pan.

6. Add the remaining sesame oil to the pan. Stir in the garlic and ginger; cook, stirring, 30–45 seconds until soft. Remove from heat and stir in the soy sauce, rice vinegar, and honey. Reserve 2 tablespoons of the sauce and toss the remaining with the soba noodles and scallions.

7. Place chicken on top of the soba noodles and drizzle with reserved 2 tablespoons of sauce. Serve the Asian slaw alongside.

Nutritional Information
Calories: 515; Fat: 10g; Saturated fat: 2g; Monounsaturated fat: 4g; Polyunsaturated fat: 4g; Protein: 38g; Carbohydrate: 72g; Fiber: 6g; Cholesterol: 63mg; Iron: 3mg; Sodium: 915mg; Calcium: 112mg

Health SEPTEMBER 2007

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