Friday, October 14, 2011

Coconut Ginger Chicken Mango-Citrus Salad

This entree salad is made with your favorite greens, crispy coconut chicken, edamame, mandarin, oranges, and fresh mango! Of course you can add more veggies to your taste!  I would have used snap peas too if I had them!  It is perfect for lunch or a light dinner!  The chicken has a crispy and sweet outside from the panko bread crumbs and shredded coconut.  Of course it is not fried, but it is just as tasty!  I pan-fried the tenders, with non-stick spray, but you could bake them just as easily if thats what you prefer!

Edamame, (soybeans) are a great way to add some interest to your plate.  It is great as a snack, a side dish or as a topping for salads and soups!  You can find it shelled in the freezer aisle of your grocery store or in the shell at the asian (sushi) section.  They are a great source of protein, omega 3 fatty acids, b-vitamins, and fiber.  Pair it with another bean or whole grain and it is a great substitute for meat!

If you ordered a salad like this at a restaurant you would pay between 10-15 dollars.  I prepared it for less than 5$.   I got this when it was $1.79 a pound!   Besides saving some cash, you also save on calories, fat (you know it would be fried), and sodium!  Did I mention how easy it was?  This meal is ready in 25 minutes and won't let you down, it feels like you are eating way more than a boring side salad.

Shopping Tip: Stock up on boneless, skinless chicken breast when its on sale!  It stays fresh in the refrigerator for 3 days and in the freezer for 2 months. Package them into smaller portions (freezer ziploc baggies) before freezing to cut down on thawing time!

Coconut Ginger Chicken Citrus Salad
Serves 4

1 pound of boneless, skinless chicken breast
1/4 cup shredded coconut
1/2 cup panko breadcrumbs
1 tsp ground ginger
5 cups of your favorite mixed greens (I used cabbage)
1 cucumber, sliced
1 red pepper, sliced
1/2 cup shelled edamame
1 can of mandarin oranges
1 mango, diced

Spray a frying pan with non-stick spray and heat over medium heat.  Mix the ground ginger, breadcrumbs, and coconut on a plate.  Cut the chicken breast into tender size pieces and dip into the bread crumb mixture.  Place on the frying pan and cook until the outside is golden brown and the inside is no longer pink. Combine the salad toppings together and top with 2-3 chicken tenders and dressing.

Dressing:
Juice from the canned mandarin orange
1/4 cup of olive oil
2 Tbsp rice vinegar
1 Tsp honey
1 Tsp ground ginger

Whisk the ingredients in a bowl and serve with the salad.

Nutrition facts:
3 oz of chicken with salad and dressing
425 calories, 40 g carbohydrates, 33 g protein, 15 g fat, 6 g fiber

2 comments:

  1. Hi, I write a blog about health topics, nutrition, vitamins, etc. at http://healthyeducator.blogspot.com/
    I think there are so many people in the US who don't eat healthy, mostly because they don't know how to make healthy food. The chicken you made looks really amazing and healthy. I definitely want to try to make it at some point.

    ReplyDelete
  2. Hey, that you for checking me out, I will definitely be checking out your blog. I am a registered dietitian and interested in teaching others how to cook and put together healthy meals. I don't sacrifice flavor in my cooking, I just get creative on how to make it tastier!

    p.s. This chicken is really tasty and really easy to make!

    ReplyDelete

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