Spice Rubbed Chicken Salad
From Donald Rini, Sprouts at Camelback Inn, Scottsdale, Arizona
Chef Rini's Asian-inspired chicken salad is as delightful to the eye as it is to the palate--a pretty jumble of highly flavored strips of chicken, red onions, red and yellow peppers, and tomatoes, atop a pile of baby greens. This makes a wonderful light supper or special lunch. Another time, use the rub on mild fish fillets or pork tenderloins.
What you'll need:
4 four-once boneless, skinless chicken breasts
4 teaspoons of the spice rub (recipe follows)
2 small red onions, thinly sliced
2 roasted red bell peppers, cut into julienne strips
2 roasted yellow bell peppers, cut into julienne strips
3 tablespoons balsamic vinegar
4 cups mixed baby greens
4 medium vine-ripened tomatoes, sliced
Directions:
Rinse the chicken breasts and remove all visible fat. Rub the chicken with the spice rub. Cover, and refrigerate for 30 minutes. Preheat the oven to 350 degrees. Heat a heavy nonstick skillet over high heat. Add the chicken and sear on both sides, turning once, for about 1 to 2 minutes per side, until nicely browned. Transfer the chicken to a baking dish and roast in the oven for 10 minutes. Meanwhile, add the onions to the skillet and cook, stirring, until the onions are caramelized, about 10 to 12 minutes. Add the roasted peppers and balsamic vinegar. Allow the vinegar to reduce slightly. Remove the chicken from the oven and carve into thin slices. In a mixing bowl, toss the baby greens, sliced chicken, and onion-pepper mixture. Arrange the tomatoes on 4 large plates. Top with the chicken salad mixture and serve. Makes 4 servings.
Joslin Choices: 3 very low fat protein, 1 carbohydrate (bread/starch)
Per Serving: 208 calories (15% calories from fat), 4g total fat (1g saturated fat), 26g of protein, 19g of carbohydrate, 5g dietary fiber, 63mg cholesterol, 134mg sodium, 850mg potassium.
Spice Rub Ingredients and Instructions
3 tablespoons Dijon Mustard
2 tablespoons honey
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
2 tablespoons shredded fresh mint leaves
Combine all the ingredients, mixing thoroughly. Use as directed. Cover and refrigerate any leftover mixture for future use.