- 3 tablespoons sesame seeds
- ½ teaspoon salt
- Four 4-ounce skinless boneless chicken breasts
- 1 tablespoon vegetable oil
- 2 tablespoons rice-wine vinegar
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon honey
- 2 tablespoons grated peeled gingerroot
- 1 teaspoon mustard powder
- 1 teaspoon Asian sesame oil
- 1 teaspoon crushed red pepper flakes
- ½ pound baby greens or mesclun
1. In a small bowl, mix the sesame seeds, salt and pepper. Place the chicken on a sheet of wax paper; sprinkle on both sides with the sesame-seed mixture.
2. In a large nonstick skillet, heat the vegetable oil. Sauté the chicken until cooked through, 4-6 minutes on each side. Transfer the chicken to a plate.
3. Meanwhile, in a small saucepan, combine the vinegar, soy sauce, honey, gingerroot, mustard, sesame oil and pepper flakes; bring just to a boil. Remove from the heat.
4. Divide the greens among 4 salad plates. Cut each chicken breast into fourths on the diagonal. Keeping the slices together, arrange the chicken over the greens. Drizzle with the dressing.
Per serving: 251 calories, 11 g total fat, 2 g saturated fat, 69 mg cholesterol, 611 mg sodium, 9 g total carbohydrate, 2 g dietary fiber, 28 g protein, 122 mg calcium.
Points per serving: 6
Tip: This main-dish salad can be served either warm or cold. Be sure to sprinkle the chicken with the sesame seeds instead of dredging it in them; otherwise you’ll use more sesame seeds than you really need.