Hello Readers,
I hope you enjoyed last weekâs recipe. Here is another one especially rich in: vitamin C, vitamin E, lutein/zeaxanthin, folate, and zinc.
Also rich in: plant-based omega-3s, fibre, B vitamins, iron, and potassium.{{more}}
Ingredients:
o 1/4 cup low-sodium soy sauce
o 1 tablespoon sesame oil
o 1 tablespoon minced fresh ginger root
o 2 tablespoons lemon juice
o pinch of red pepper flakes
o 4 four-ounce skinless chicken breasts, cut into 1â strips
Dressing:
o 3 tablespoons lemon juice
o 1 tablespoon minced lemon peel
o 2 tablespoons extra virgin olive oil
o 1 tablespoon honey
o salt and pepper to taste
o cooking spray
o 8 cups baby lettuce
o 1/2 cup thinly sliced red onion
o 1/2 cup julienned red bell pepper
o 1 large mango, peeled, seeded, and diced
o 2 tablespoons mint leaves, minced
Directions
1. Marinade: In a blender, whip soy sauce, oil, ginger, lemon juice, and red pepper flakes. Place chicken in a shallow pan and pour marinade over top. Turn to coat, cover, and refrigerate up to one hour.
2. Dressing: Blend ingredients (lemon juice and peel, oil, honey, and salt/pepper). Set aside for flavours to blend.
3. Spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Add chicken strips and cook on each side for two minutes, or until done. Remove from heat.
4. In a large salad bowl, toss lettuce, onions, and peppers. Add dressing and toss thoroughly. Divide onto four salad plates. Top with chicken strips and mango. Sprinkle with mint leaves.
Makes 4 servings.
Nutritional information (per serving): 291 calories; 33 per cent fat (10.6 g total, 1.7 g saturated); 192 mg omega-3s; 28 per cent carbohydrate (20.4 g); 39 per cent protein (28.4 g); 66 mg cholesterol; 3 g fiber, 77 mg vitamin C; 2.3 mg vitamin E; 1.3 mg zinc; 598 mg sodium.
Enjoy!
Dr Kenneth Onu is a resident Consultant Ophthalmologist at the Beachmont Eye Institute/Eyes R Us Send questions to: Beachmont@gmail.com
Tel: 784 456-1210
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