Laparoscopic Associates of San Francisco
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Tasty Bites by Alisha

September 9th, 2011 Posted in Eating healthy, Post WLS tips, Protein and calories, Recipes

AsparagusPoached Chicken and Greens with Sesame Miso Dressing

16 oz chicken breast, boneless, skinless

3 black peppercorns

3 slices fresh ginger

3 spring onions

 

8 oz asparagus, cut into ½ inch lengths

8 oz green beans cut into 1-½ lengths

 

 

For the sesame miso dressing

1 tsp sesame oil

2 tsp white miso

3 tbsp mirin

3 tbsp low-salt soy sauce

2 tbsp seasoned rice vinegar

 

Trim chicken breast for any excess fat.  Fill pot with 6 cups of water; add peppercorns, ginger, spring onions and chicken.  Simmer gently for 20 minutes or until chicken is tender.  Remove chicken and allow to cool slightly.   When cooled shred chicken into thin strips. 

 

Steam asparagus & green beans until tender.

 

Put the dressing ingredients into a small pan and whisk over medium heat until miso dissolves.  Drizzle dressing over shredded chicken and greens and ENJOY!

 

Nutrition Facts:

Per 1 oz of chicken: 29 calories, 0 g carbohydrate, 6 g protein

Per 1 oz of greens:  24 calories, 5 g carbohydrate, 1 g protein

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