4 servings
Active Time: 30 minutesTotal Time: 30 minutes
Ingredients
1 3-ounce package low-fat ramen-noodle soup mix , (see
Tips & Notes)1/4 cup slivered almonds
1 tablespoon sesame seeds
1 1/2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, trimmed
3 1/4-inch-thick slices fresh ginger
1/2 teaspoon salt
3 tablespoons orange juice
3 tablespoons cider vinegar
5 teaspoons reduced-sodium soy sauce
5 teaspoons sugar
3/4 teaspoon toasted sesame oil
2 cups shredded green cabbage
1 medium carrot, shredded
3 scallions, chopped
Preparation
Preheat oven to 350°F.
Crumble ramen
noodles onto a large rimmed baking sheet (discard seasoning packet). Add
almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir,
then bake until the noodles are golden brown, about 5 minutes more. Let cool on
the pan on a wire rack.
Meanwhile, place chicken in a medium skillet or saucepan
with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat
to low, and simmer gently until no longer pink in the center and an instant-read
thermometer inserted into the thickest part of the meat registers 165°F, 10 to
15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks,
shred into bite-size pieces. (Discard the poaching liquid.)
Meanwhile, combine orange juice, vinegar, soy sauce,
sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or
shake until the sugar has dissolved.
Just before
serving, combine the shredded chicken, cabbage, carrot and scallions in a large
bowl. Add the toasted noodle mixture and the dressing; mix well.
Tips & Notes
Make Ahead Tip: Refrigerate the
vegetables, toasted noodle mixture, chicken and dressing in separate containers
for up to 1 day. Toss together just before serving.
Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup,
are a convenient—and seemingly healthful—product. But what you may not realize
is that the noodles have been deep-fried. A serving of the soup contains 8
grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be
sure to check the label so you know what you're buying.
Nutrition
Per serving: 399 calories; 12
g fat ( 2 g sat , 5 g mono ); 96 mg cholesterol; 30 g carbohydrates; 41 g
protein; 4 g fiber; 558 mg sodium; 581 mg potassium.
Nutrition Bonus: Vitamin A (50%
daily value), Vitamin C (35% dv), Folate (26% dv), Magnesium (21% dv),
Potassium (17% dv).
Source Eating Well
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