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"Heart"-y Chicken Miso Slaw

Description

This dish is a heart-healthy take on coleslaw. The nutty miso flavor flatters all aspects of the dish, especially the toasted sunflower seeds. If you're going vegetarian, skip the chicken and consider a high-protein grain such as quinoa, kasha or brown rice to complement the nuts and seeds. Get creative and mix it up!

Ingredients

1⁄2  
green cabbage
3⁄4 tsp
mellow white miso paste
3 tbsp
water
4 tbsp
olive oil
2 1⁄2 tbsp
onion, diced
3⁄4 tsp
honey
1 1⁄2 tsp
distilled white vinegar
2  
boneless, skinless chicken breasts
2 large
carrots, shredded (or 3/4 cups pre-shredded)
1⁄4 cup
toasted sunflower seeds, almonds or a mix of both
1 tbsp
sesame seeds (for garnish)

Instructions

Slice green cabbage into fine strips, by hand or in a food processor. Make the Miso Dressing by mixing miso paste, water, olive oil, onion, honey and vinegar in a bowl; whisk until integrated and pour over the cabbage.

Cut both chicken breasts in half. Bake the chicken at 350 degrees Fahrenheit for about 25-30 minutes. If using a stove top, coat the pan  with 1/2 teaspoon oil and cook for 6-8 minutes on each side. Chicken should reach an internal temperature of 165 degrees.

Shred the carrots with a grater or food processor and set aside; add diced onions. Toast nut/seed mixture at 350 degrees for 3 minutes. Slice the cooked chicken, let cool only as long as it takes to add the carrots, onions, nuts and seeds to the cabbage mixture. Top the salad with the sliced chicken and sesame seeds.

Notes

Approximate Nutrition Information per Serving:
Without chicken:
Calories: 140; Total Fat: 7g; Total Carbohydrate: 12g; Dietary Fiber: 4g; Protein 4g.
With chicken: Calories: 260; Total Fat: 9g; Total Carbohydrate: 12g; Dietary Fiber: 4g; Protein: 27g.

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Cabbage
Yield
Servings
SourceAn original recipe by Hayley Segal, 2011.
Prep time
10 minutes
Cooking time
30 minutes
Total time
40 minutes