Marinated Chicken Salad with Sesame Dressing
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INGREDIENTS 1 pound boned, skinless chicken breast halves MARINADE 3 tablespoons reduced-sodium soy sauce or tamari sauce 3 tablespoons dry sherry 1 teaspoon finely chopped garlic 1 teaspoon finely chopped, peeled fresh ginger root 1 teaspoon honey SESAME DRESSING 1/2 cup chopped fresh cilantro or parsley 3 tablespoons rice vinegar 1 tablespoon peanut oil 2 teaspoons Oriental sesame oil* Pinch crushed red pepper flakes 3 cups shredded romaine lettuce 2-1/2 cups broccoli flowerets including 1 inch of stem, lightly steamed or raw 1-1/4 cups diagonally sliced carrots, 1/16-inch-thick, lightly steamed or raw Nonstick vegetable cooking spray Make 3 diagonal slices, about 1/4-inch deep, across the top of each piece of chicken. Arrange the chicken in a 11-3/4 x 7-1/2 x 1-3/4-inch glass baking dish. PREPARE THE MARINADE - Combine the soy or tamari sauce with the sherry, garlic, ginger, and honey in a small bowl. Add the marinade to the chicken in the pan, and turn the chicken to coat. Cover the pan with plastic wrap and marinate the chicken, refrigerated, for at least 3 hours. Meanwhile, PREPARE THE SESEAME DRESSING - Combine the cilantro or parsley with the vinegar, peanut oil, Oriental sesaame oil, and red pepper flakes in a screw-top jar. Set aside. Arrange the lettuce, broccoli, and carrots on a large serving platter. Cover the platter with damp paper toweling while broiling the chicken. Preheat the oven to broil. Spray the rack in the broiler pan with nonstick vegetable cooking spray. Remove the chicken from the marinade and discard the marinade. Arrange the chicken, sliced side up, on the prepared broiler pan rack. Broil the chicken 5 inches from the heat source for 5 minutes. Turn over the chicken and broil for 3 minutes more, or until the chicken is no longer pink in the center. When the chicken is cool enough to handle, slice it thinly and arrange the slices over the vegetables on the platter. Shake the dressing, drizzle it over the salad, and serve. Makes 4 servings NOTE - Sesame oil, a polyunsaturate (14% saturated fat), appears mainly in Oriental, Middle Eastern and Indian cooking. Excellent for shallow-and-deep-frying, it lends a nutlike taste to food. Oriental sesame oil is a thicker version used to add flavor to Chinese dishes, rather than for frying. It is darker in color than regular sesame oil, and can be found in the Oriental food section of many supermarkets, or in Oriental specialty food stores. NUTRIENT VALUE PER SERVING - 248 calories, 31 g protein, 7 g fat, 15 g carbohydrate, 566 mg sodium, 66 mg cholesterol