2 Asian-inspired chicken dishes

Asian dishes are widely adored for their fragrant use of sauces and herbs. These delicious chicken recipes are no different.

The perfect summer entrée, this Chinese-style chicken and vegetable salad offers plenty of calcium from snow peas, vitamin C from peppers and snow peas, and vitamin B6 from snow peas and chicken.

Preparation time: 20 minutes

Cooking time: 2 minutes

Serves 4

• 2 cloves garlic, peeled
• 250 g (1⁄2 lb) snow peas, strings removed
• 1 red bell pepper, cut into 5 cm (2 in) long matchsticks
• 1 piece (5 cm/2 in) fresh ginger, peeled and thickly sliced
• 45 ml (3 tbsp) sesame oil
• 45 ml (3 tbsp) lower-sodium soy sauce
• 12 ml (2 1⁄2 tsp) sugar
• 12 ml (2 1⁄2 tsp) rice vinegar
• 1 ml (1⁄4 tsp) crushed red pepper flakes
• 1 cucumber, peeled, halved lengthwise, seeded and cut into 5 cm (2 in) long matchsticks
• 500 ml (2 c) shredded cooked chicken breasts or thighs — leftover or poached1. In large pot of boiling water, blanch garlic for one minute; remove with slotted spoon. Add snow peas and bell pepper, and blanch 15 seconds; drain well.
  2. In food processor, combine blanched garlic, ginger, sesame oil, soy sauce, sugar, vinegar and red pepper flakes, and process until smooth.
  3. Transfer dressing to large bowl. Add snow peas, bell pepper, cucumber and chicken, and toss to combine. Serve at room temperature or chilled.Calories: 263, fat: 13 g, saturated fat: 2 g, sodium: 508 mg, carbohydrate: 12 g, protein: 25 g.

Thai cooking demands a careful balance of tastes and textures. There is also a balance of nutrients: vitamin E and calcium from the soy milk; vitamin B6 from the chicken, bell pepper, potatoes and peanut butter; vitamin C from the bell pepper, potatoes and lime juice, and folate from the peanut butter.

Preparation time: 25 minutes

Cooking time: 20 minutes

Serves 4

• 10 ml (2 tsp) vegetable oil
• 1 red bell pepper, cut into 1 cm (1⁄2 in) squares
• 2 cloves garlic, minced
• 15 ml (1 tbsp) minced fresh ginger
• 375 g (3⁄4 lb) all-purpose potatoes (2 to 3 medium), peeled and cut into 1 cm (1⁄2 in) chunks
• 250 ml (1 c) chicken broth
• 500 g (1 lb) skinless, boneless chicken breasts, cut into 2.5 cm (1 in) chunks
• 500 ml (2 c) unflavoured soy milk
• 75 ml (1⁄3 c) chopped fresh basil
• 50 ml (1⁄4 c) chopped cilantro
• 30 ml (2 tbsp) lime juice
• 30 ml (2 tbsp) lower-sodium soy sauce
• 15 ml (1 tbsp) reduced-fat peanut butter
• 10 ml (2 tsp) dark brown sugar
• 1 ml (1⁄4 tsp) coconut extract1. In large nonstick skillet, heat oil over moderate heat. Add bell pepper, garlic and ginger, and sauté for four minutes or until pepper is crisp-tender. Add potatoes and broth, and bring to a boil. Reduce to a simmer, cover and cook seven minutes or until potatoes are firm-tender.
  2. Add chicken, soy milk, basil, cilantro, lime juice, soy sauce, peanut butter, brown sugar and coconut extract to pan, and bring to a boil. Reduce to a simmer, cover and cook five minutes or until chicken and potatoes are cooked through.Calories: 430, fat: 21 g, saturated fat: 6 g, sodium: 410 mg, carbohydrate: 34 g, protein: 27 g.

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