By Duane Sunwold

Chicken
1/8 teaspoon Chinese five spice salt free
1/2 teaspoon Thai or oriental salt free seasoning
1/2 teaspoon lemon pepper salt free seasoning
3 tablespoon minced fresh ginger
3/4 teaspoon minced garlic
1 tablespoon rice vinegar
1/2 teaspoon sesame oil
3-8 oz. skinless chicken breast, cut in half

Mix Chinese five spice, Thai or oriental seasoning, lemon pepper, minced fresh ginger and rice vinegar into a paste. Place chicken breasts in an oiled baking dish. Spread the ginger paste over the top of the chicken breasts and bake in a pre-heated 350 F oven for 45 to 55 minutes or until the chicken is cooked completely without becoming dry. Drizzle sesame oil over top of chicken before serving.

Asian Slaw
4 cups shred or diced green and red cabbage
1 red delicious apple cored and diced
1 green onion, sliced

Dressing
1/2 teaspoon dry mustard
1 teaspoon oriental or Thai salt free seasoning
1 teaspoon lemon juice
1 tablespoon rice vinegar
1 teaspoon honey
2 tablespoons vegetable oil
1/2 teaspoon sesame seed oil
1 teaspoon Dijon mustard

Mix all of the dressing ingredients together and microwave for 20 to 30 seconds to warm dressing. Mix cabbage, apples and green onions in a bowl. Pour warm dressing over the cabbage mixture, toss to coat with dressing, cover and refrigerate for several hours.

To serve chicken place on top of salad.

Chicken Analysis
6 servings per recipe, serving size 3/4 cup, calories 204, total fat 6.5 g, saturated fat 0.77 g, monounsaturated fat 3.18 g, polyunsaturated fat 1.9 g, omega-3 fat 4.8 g, cholesterol 65.8 mg, calcium 40.4 mg, sodium 105.6 mg, phosphorus 239.8 mg, potassium 452 mg, total carbohydrates 8.4 g, dietary fiber 1.72 g, sugar 5.3 g, protein 27.2 g

Vegetarian Substitute
1-15 oz. tofu, extra firm, sliced into 4 slices and substitute tofu for the chicken breast. Be sure and turn over tofu at least once during the baking process.

Analysis
6 servings per recipe, serving size 3/4 cup, Calories 176, total fat 11.3 g, saturated fat 1 g, monounsaturated fat 7.5 g, polyunsaturated fat 2.1 g, omega-3 fat 4.6 g, cholesterol 0.0 mg, calcium 214 mg, sodium 40.4 mg, phosphorus 162 mg, potassium 303.2 mg, total carbohydrates 10.5 g, dietary fiber 2.2 g, sugar 5.9 g, protein 11.6 g

Duane Sunwold is a chef, instructor and department chair for the Inland Northwest Culinary Academy at Spokane Community College in Washington State.

This article originally appeared in the November 2007 issue of aakpRENALIFE.