Thai Peanut Noodle Salad with Grilled Chicken

January 14, 2008 8:57:02 AM PST
You save: 205 calories, 24 g fat, 5 g saturated fat
  • 6 4-ounce boneless, skinless chicken breast halves
  • 1/2 tablespoon extra virgin olive oil
  • 1 tablespoon + 1-1/2 tablespoons chili garlic sauce, divided
  • Salt, to taste
  • 8 ounces dry udon noodles
  • 2 teaspoons roasted sesame oil, divided
  • 1/3 cup reduced-fat creamy peanut butter, room temperature
  • 1/4 cup lower-sodium soy sauce
  • 3 tablespoons unseasoned rice vinegar
  • 3 tablespoons honey
  • 1 tablespoon fresh squeezed lime juice
  • 1 tablespoon minced, peeled fresh ginger root
  • 2 teaspoons minced garlic cloves
  • 3 whole green onions, chopped
  • 1 cup mung bean sprouts
  • 1-1/4 cup slivered, seeded cucumber
  • 1-1/4 cup slivered carrots
  • 1 tablespoon black sesame seeds (optional)
  • Cilantro, to taste (optional)
  • Preheat a grill to high heat.

    Place the chicken breasts between 2 sheets of plastic wrap or waxed paper. Using the flat head of a meat mallet, pound them to an even ½-inch thickness. Transfer them to a medium bowl and coat the breasts with the olive oil and 1 tablespoon chili garlic sauce. Season them with salt. Let them stand for 10 minutes.

    Meanwhile cook the noodles according to package directions then drain them and run them under cold water. Drain them well, then transfer them to a large bowl. Toss them in 1 teaspoon of the sesame oil.

    Place the chicken breasts side by side on the grill. Turn the heat to medium. Grill them about 3-5 minutes per side until no longer pink inside.

    In a medium bowl, whisk together the peanut butter, soy sauce, the remaining sesame oil, rice vinegar, honey, the remaining chili garlic sauce, the lime juice, ginger and garlic until well combined and smooth.

    Add the green onion, sprouts, cucumber and carrots to the noodles. Pour the sauce over the noodles and toss to coat. Divide the salad among 6 plates or transfer it to a serving platter.

    Cut the chicken breasts into strips and place one atop each plate or lay them over the noodles on the platter. Garnish with cilantro and/or sesame seeds, if desired.

    Makes 6 servings; about 8 cups + 6 chicken breasts.

    Each (1-1/3 cup salad + 1 chicken breast) serving has: 431 calories, 37 g protein, 48 g carbohydrates, 11 g fat, 2 g saturated fat, 66 mg cholesterol, 4 g fiber, 702 mg sodium

    Traditional Recipe has: 636 calories, 38 g protein, 43 g carbohydrates, 35 g fat, 7 g saturated fat, 48 mg cholesterol, 7 g fiber, 1039 mg sodium

    Devin Says: The noodles and dressing can be prepared and tossed up to one day in advance. The veggies should be added within hours of serving.

    Devin Says: Toss the chicken in the salad if serving as a side dish or at a potluck.

    Devin Says: Look for the udon noodles in the international section of your local grocery store near the Asian foods. They may sound obscure, but they are readily available.