Indonesian Chicken Saladdiabetic, main dish, poultry, rice ----SALAD---- 1 small red bell pepper 1 small yellow bell pepper 3/4 cup long-grain rice 10 large stalks fresh asparagus 2 whole chicken breasts; skinned (4 halves) 2 can low-salt chicken broth: (14 oz) 1/4 cup green onion; chopped 10 oil-cured black olives; pitted 4 tablespoon fresh orange juice 4 teaspoon sesame oil 2 teaspoon reduced-sodium soy sauce 1 tablespoon sherry wine vinegar ----ORIENTAL HOT OIL---- 1/2 cup vegetable oil 1 tablespoon red pepper flakes Roast the peppers by broiling or grilling it until it's black all over. Or stick it on a long-handled fork and blacken it over a gas flame. Peel, seed and dice (you'll need 1/4 cup). Cook the rice according to the package directions; set aside to cool. Bring a pot of water to a rapid boil. Cook the asparagus for about 5 minutes (depending on thickness), until just tender but still bright green. Immediately remove to a bowl of ice-cold water to stop cooking and preserve the color. Drain, pat dry and set aside. Simmer the chicken in the broth until cooked through, about 15 minutes. Let cool, then cut into 1/2" chunks, discarding the bones. Toss together the chicken, rice, peppers, green onions and olives. Whisk together the orange juice, oils, soy sauce and vinegar. Toss the salad with half of this dressing. Taste; add more if desired. Cut the asparagus into 2" pieces. Stir into the salad at serving time. Serve with Caramelized Small Onions. ORIENTAL HOT OIL: Heat vegetable oil and red pepper flakes until very hot but not boiling. Let cool. Strain into a jar. Keeps for months, covered, in the refrigerator. Per serving: 258 calories, 23.5 grams protein, 21 grams carbohydrates, 1 gram fiber, 8 grams fat (1 gram saturated), 216 milligrams sodium. |
