"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

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.

Tags:

Salads