CHICKEN SALAD WITH A TWIST
Versatile meal can be prepped in advance
This salad of shredded chicken tossed with a colourful slaw of red bell pepper, green cabbage and carrot is designed to hold up well in the refrigerator, so it is an ideal make-ahead dinner, packed lunch or potluck party dish. The key is to store its aromatic and Asian-inspired dressing separately, then toss it with the salad within several hours, or right before serving, so all the components stay fresh-tasting.
For the chicken, I employ what I consider a foolproof “oven-poaching” method, which involves baking boneless, skinless breasts covered, on a baking sheet. It gives a similar result as poaching in liquid would.
The meat is chilled and then pulled apart, so it is shredded like the vegetables, and all the ingredients nestle nicely together. You can enjoy this salad over greens, on top of a warm rice bowl or in a wrap sandwich — or serve it along with leaves of Boston or Bibb lettuce to use as edible cups.
CHICKEN AND VEGETABLE SALAD WITH ASIAN DRESSING
Serves: 4
For the salad:
1 1/4 lbs (568 g) skinless, boneless chicken breast halves 1 tsp (5 mL) olive oil
1/8 tsp (0.5 mL) salt
1 1/2 cups (375 mL) thinly sliced green cabbage
1 medium red bell pepper, seeded and thinly sliced 1 medium carrot, scrubbed well, and then cut into ribbons with a vegetable peeler
1/4 cup (60 mL) packed cilantro leaves
16 large Bibb or Boston lettuce leaves, for serving
For the dressing:
3 tbsp (45 mL) walnut oil or olive oil
3 tbsp (45 mL) unseasoned rice vinegar
2 tsp (10) low-sodium soy sauce
2 tsp (10 mL) honey
1 1/2 tsp (7.5 mL) toasted sesame oil
1 tsp (5 mL) finely grated peeled fresh ginger root
1 small clove garlic, minced
1/4 tsp (1 mL) salt
Pinch crushed red pepper flakes
1. Preheat the oven to 350F (175 C).
2. Place the chicken breasts between pieces of plastic wrap, then pound them to an even 1/2-inch (2.5-cm) thickness.
3. Arrange them in a single layer in a baking dish; drizzle both sides with the olive oil and season with the salt. Cover tightly with aluminum foil and bake (middle rack) for 20 to 30 minutes, or just until the chicken has cooked through (start checking at 20 minutes). Uncover and let cool.
4. Refrigerate for 1 hour or up to 3 days.
5. When you’re ready to assemble the salad, pull the chicken apart with your fingers into thin strips. (Alternatively, you could skip the cooking step and use 3 cups (750 mL) of meat pulled from a cooked rotisserie chicken.)
6. Combine the chicken, cabbage, bell pepper, carrot and cilantro in a mixing bowl.
7. Whisk together the walnut or olive oil, vinegar, soy sauce, honey, toasted sesame oil, ginger, garlic, salt and crushed red pepper flakes in a medium bowl to form an emulsified dressing. Pour over the salad and toss.
8. Serve alongside or in lettuce leaves, to be eaten taco-style. Note: The undressed salad components can be refrigerated a day in advance. The dressing may be refrigerated up to 3 days in advance.