Once an expensive imported fruit, the beautiful green kiwifruit is now grown extensively in this country.
3/4 pound skinless, boneless chicken breasts
2 teaspoons grated lime zest
1/4 cup fresh lime juice
2 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1/2 teaspoon ground ginger
8 cups (loosely packed) shredded romaine lettuce
2 kiwifruit, peeled, halved lengthwise, and thinly sliced crosswise
1/2 cup canned sliced water chestnuts, rinsed and drained
1/4 cup sliced scallions
1. In a vegetable steamer, cook the chicken until cooked through, 10 to 12 minutes. Transfer the chicken to a plate and set aside to cool. When cool enough to handle, cut the chicken into slices (reserve any juices that have collected on the plate).
2. In a small bowl, combine the lime zest, lime juice, honey, soy sauce, ginger, and any reserved chicken juices. Pour ⅓ cup of this dressing over the chicken slices and set aside to marinate in the refrigerator for at least 1 hour.
3. Line individual serving plates with shredded lettuce. Arrange the kiwi and water chestnut slices around the outside. Mound the chicken in the center and sprinkle with the scallions. Drizzle the remaining dressing over the salad (including any left in bowl the cooked chicken was marinating in). Makes 4 servings
Chicken Salad with Golden Kiwi & Jícama Substitute golden kiwifruit for the green. Omit the water chestnuts and use ½ cup of peeled and thinly sliced jícama. Substitute ¼ cup of diced red onion for the scallions.
total fat 2.4g
saturated fat 0.6g
dietary fiber 5g
Good source of: folate, niacin, selenium, vitamin C
An enzyme in kiwifruits, called actinidin, breaks down protein. Therefore, when combining kiwis with chicken (as in this recipe), the two ingredients should not be allowed to sit together for more than 1 or 2 hours, or the actinidin will turn the chicken mushy.
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.