Thai Chicken Salad

By Kay MacInnis

 

 

This is another recipe from that same chicken we used last week. The idea, if you’ll recall, was to take one chicken and create several meals from it to make prepping a little easier.

That’s one way to eat healthier. Having healthy ingredients readily available makes it so much easier to have meals with fewer calories, sodium, fat and sugar. Part of the appeal of junk food is that it is convenient. This is a way to make healthy food convenient, too.

The original recipe was modified to decrease the fat content. You could also substitute peanuts for the sunflower seeds.

When you go looking for a healthy appetizer, you might think about this recipe. Served in lettuce cups, it makes a great show as an appetizer and is healthier than most. It’s also great in a lettuce or rice wrap.

The sodium content is a little high. The way to balance the sodium content is to make sure you serve this with other fresh veggies or some type of fresh fruit.

 

Ingredients

• 1 cup Bibb lettuce leaves
• 2 cups shredded skinless, boneless rotisserie chicken breast
• ½ cup shredded carrots
• ¼ cup sliced celery
• 1 tablespoon fresh lime juice
• 1 tablespoon lower-sodium soy sauce
• ¼ cup cilantro, chopped
• 2 tbsp. rice wine vinegar
• 1 tbsp. agave
• 1/8 tsp. ground red pepper
• 2 tablespoons coarsely chopped unsalted sunflower seeds or pumpkin seeds
• 4 lime wedges (optional)

Preparation

• Combine first 4 ingredients in a large bowl.
• Combine next 6 ingredients and mix.
• Pour mixture over lettuce mixture. Sprinkle with sunflower seeds; serve with lime wedges, if desired. Serve immediately.

Yield: 4 servings

Nutrition information: Calories, 262; fat, 11.2 grams; protein, 27.5 grams; carbohydrate, 17.1 grams; fiber, 4.4 grams; cholesterol, 63 mg.; iron, 2.3 mg.; sodium, 599 mg.

 

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class will be Tuesday, Sept. 1.

 

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