Here’s a healthy, delicious, and light meal - perfect for the summer months – that can come together in about 30 minutes.
If you enjoy Asian takeout, this recipe can fill that need without all the unhealthy food additives like MSG (monosodium glutamate), added sugar, and preservatives that can harm the body.
Some health benefits of this chicken cabbage salad with sesame vinaigrette include its nutrient-density, anti-inflammatory properties, and ability to reduce cell damage caused by free radicals.
The cabbage, for example, is an inexpensive, low-calorie vegetable that provides a means of consuming lots of nutrients like vitamin C for collagen production that gives structure and flexibility to connective tissue like the skin, is an excellent source of vitamin K1, a fat-soluble vitamin, that plays an important role in blood clotting and can provide antioxidants like sulforaphane and kaempferol to help reduce chronic inflammation in the body (1) (2) (3).
Sesame oil is a good source of antioxidants like sesamol and sesamolin that can help to neutralize free radicals and protect our cells against chronic diseases like heart disease and type 2 diabetes (4). Further, sesame oil is rich in healthy fats like oleic acid and linoleic acid that have been shown to reduce inflammation, blood pressure, and cholesterol, and support heart health, brain function, and immunity (5).
Here’s the recipe:
1-2 lbs chicken breast
6-8 cups cabbage, cored and sliced
2-3 cups carrots, shredded
2 cups sugar snap or snow peas, chopped
½ cup almonds, sliced
Sea salt, black pepper, garlic powder, onion powder, paprika, to taste (on the chicken)
1-2 garlic cloves
1-inch ginger, chopped
2 scallions, chopped
2-3 tbsp apple cider vinegar
2 tbsp toasted sesame oil
2 tbsp coconut aminos or tamari
1 tsp ginger, grated
Season the chicken with your chosen seasonings and pan-fry (or grill) until golden brown and cooked. Set the chicken aside. Saute the garlic cloves, ginger, and scallions for just a few seconds and add the cabbage and carrots and heat for a few seconds to soften, but remain crisp. In a small bowl or dressing-shaker combine the dressing ingredients. Combine the sauteed veggies with the peas and almonds, mix in the dressing, place chicken slices on the top, and serve. (Serves 4-6)
You’ll find a different take on a chicken and cabbage dish here.