Asian Salad and Sesame Chicken Spring Roll

15 30 455
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 3
Asian Salad and Sesame Chicken Spring Roll
Health Highlights

Ingredients


1 breast Chicken breast, boneless, skinless (sliced in 10 even strips)
1 tbsp Soy sauce
1 tsp Sesame oil
1 tsp minced Ginger root
2 tsp Sesame seeds (black and/or white)
2 medium Carrots (peeled and ends trimmed)
1/2 cucumber(s) Cucumber (end trimmed)
1 medium Summer squash
1 tbsp Peanut oil
86 gm Rice noodles, dry (use kitchen scissors to cut out portion of noodles needed)
3 tbsp Cilantro (coriander) (fresh; chopped)
2 tbsp Soy sauce
1 tsp Sesame oil
1 tsp Rice wine vinegar
10 piece Rice paper

Instructions


  1. Marinate chicken by placing strips in small glass bowl and drizzle with 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp ginger and sesame seeds. Set aside to marinate for about 15 minutes.
  2. Julienne carrots, cucumber and summer squash keeping each vegetable separate using julienne peeler.
  3. Add peanut oil to medium skillet over medium heat. Lift chicken out of marinade with fork to allow marinade to fall back into bowl. Add chicken carefully to skillet. Cook until chicken is cooked through about 6-8 minutes, or until an internal temperature of 165 F. Set aside.
  4. In large saucepan, boil water in preparation for rice sticks. Cook according to package directions.
  5. Drizzle 2 tsp. sesame oil over noodles and set aside.
  6. Hydrate spring roll wrappers by adding individually to large bowl filled with very warm-hot water. Remove from water when fully pliable and place on plastic cutting board.
  7. Place chicken, noodles and veggies near edge of wrapper and roll up burrito-style.
  8. Create light dipping sauce with 1 TB soy sauce, 1 tsp sesame oil, 1 tsp rice wine vinegar and 3 tbsp chopped cilantro.
  9. Cut spring rolls on diagonal and enjoy with dipping sauce.

Notes:

Nutritional Highlights:

Chicken
is an excellent source of lean protein

Various vegetables
provide key vitamins and minerals required for vital health and maintenance of the body


Nutrition Facts

Per Portion

Calories 455
Calories from fat 106
Calories from saturated fat 17.0
Total Fat 11.7 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 4.3 g
Cholesterol 57 mg
Sodium 1503 mg
Potassium 726 mg
Total Carbohydrate 64 g
Dietary Fiber 4.0 g
Sugars 4.6 g
Protein 24.5 g

Dietary servings

Per Portion


Grain 1.4
Meat 0.9
Vegetables 2.6

Energy sources


Pygal0%380.6124933799453690.752526293081755%453.14973015730953177.7349706679207223%315.2762557162467201.3854287578325922%333.5287864261727107.0906846096784655%23%22%AlcoholCarbohydratesFatProtein
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