Help beat high blood pressure with a sesame salad

This easy-to-make salad combines crispy, sesame-coated chicken with a fresh herb vinaigrette. Together, they form an Asian-inspired salad that can help regulate high blood pressure.

Chicken:

• 500 g (1 lb) skinless, boneless chicken breasts
• 125 g (1/2 c) fresh bread crumbs
• 250 g (1 c) low-sodium corn flakes, lightly crushed
• 20 ml (4 tsp) sesame seeds, plus extra to garnish
• 5 ml (1 tsp) hot chili powder, or to taste
• 2 eggs
• Salt and pepper to taste

Salad:

• 1⁄4 head cabbage
• 1⁄2 frisée (curly endive)
• 2 heads chicory

Dressing:

• 5 ml (1 tsp) chopped parsley
• 5 ml (1 tsp) chopped fresh oregano
• 15 ml (1 tbsp) chopped fresh tarragon
• 15 ml (1 tbsp) white wine vinegar
• 60 ml (4 tbsp) olive oil
• 5 ml (1 tsp) honey

Preparation time: 15 minutes. Cooking time: 15 to 20 minutes. Serves 4.

1. Preheat the oven to 200°C (400°F). Slice each chicken breast in half horizontally, then cut lengthwise into strips.
2. Put the bread crumbs, cornflakes, sesame seeds and chili powder in a plastic bag and shake to mix well. Break the eggs into a shallow dish and beat together lightly.
3. Dip the chicken strips, one at a time, in the egg and drop into the plastic bag. When a few pieces of chicken are in the bag, shake to coat evenly with the sesame seed mixture. As the chicken strips are coated, transfer to two nonstick baking trays, spreading out the pieces.
4. Bake the chicken strips for 15 to 20 minutes, turning the pieces over halfway through the baking time.
5. Meanwhile, make the salad. Finely shred the cabbage and place in a large mixing bowl. Pull the frisée and chicory leaves apart and tear any large ones into smaller pieces. Add to the mixing bowl.
6. In a small screw-top jar, shake together the dressing ingredients. Season to taste. Pour the dressing over the salad and toss well.
7. Divide the salad among four plates and pile the cooked chicken pieces on top. Garnish with a few more sesame seeds, then serve.

Per serving:

• 410 Calories (180 Calories from Fat)
• 20 g Fat (3 g Saturated Fat and 0 g Trans Fat)
• 34 g Protein
• 25 g Carbs
• 5 g Fibre
• 300 mg Sodium
• 38 mg Vitamin C
• 63 mg Magnesium
• 763 mg Potassium
• 139 mg Calcium

Strips of chicken in a crisp coating of sesame seeds, bread crumbs and cornflakes are served atop a crunchy vegetable salad dressed with a fresh herb vinaigrette. A little chili powder in the coating gives a bit of a kick.