Tuesday, September 15, 2009

Healthy Eating for One

Well, I've decided to launch a sort of 'Mini series' focusing on healthy recipes yielding enough for one. Instead of just throwing something in the microwave when you're eating solo, take a few extra minutes to cook up a healthy, flavorful, satisfying meal. It will most definitely be worth it. So, I'm going to kick off this 'series' with my
Asian style cold chicken salad.

What you'll need:
1/2 cup edamame (the edible portion)
1- 2 oz chicken breast
1/2 small onion
Soy sauce
2 tablespoons fresh orange juice
1 tablespoon lemon zest
Fresh garlic
Fresh ginger
Black pepper

In a plastic zip bag, combine 1 tablespoon of soy sauce, a teaspoon of freshly grated ginger, a teaspoon of lemon zest, and a small clove of garlic, chopped. Add a good amount of black pepper and just a pinch of salt. Place the chicken breast in the bag, and shake to coat. Place the marinating chicken breast into the fridge, for up to four hours. Prepare the edamame as per the directions on the bag. If you bought the edamame in the shell, take the time now to shell them and measure 1/2 a cup. Refrigerate until ready to use.

Heat a frying pan, and lightly spray with olive oil. Pour the chicken and the marinade into the hot pan, and sear on the first side. When turning the chicken to the opposite side, add the roughly chopped onion and combine with the chicken breast and marinade. Turn down the heat, and add another teaspoon of soy sauce to the pan. Stir, preventing the chicken and onions from sticking. When the chicken has thoroughly cooked, remove it from the pan, along with the onions, and let it sit until cooled. Deglaze the skillet with the orange juice, scraping the brown bits from the bottom of the pan. When the chicken has cooled, slice into 1 inch pieces. Combine the chicken, chilled edamame and onions. Pour the flavor filled orange juice over the top, and toss. Enjoy!

You can easily personalize this recipe by adding orange sections, dried cranberries, sesame seeds, even strawberries. This dish is so simple, so tasty and healthy!

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