Tuesday, January 29, 2013

Chicken, Broccoli, and Red Bell Pepper Salad Recipe with Peanut Butter Dressing

Chicken, Broccoli, and Red Bell Pepper Salad with Peanut Butter Dressing
Chicken, Broccoli, and Red Bell Pepper Salad with Peanut Sauce Dressing is unique and delicious!

There's a lot to love about this Chicken, Broccoli, and Red Bell Pepper Salad with Peanut Butter Dressing made from chunks of shredded chicken, small bites of crunchy broccoli, and finely diced red bell pepper tossed with a flavorful slightly sweet dressing made of peanut butter, soy sauce, lime, ginger and garlic.  As soon as I spotted the original version of the salad in Sunset Magazine, I started thinking about how I could adapt it for A Month of Daily Phase One Recipes.   I switched green peas for diced red bell pepper, used natural peanut butter, sweetened the dressing with Stevia In the Raw Granulated Sweetener, and upped the ginger for a more highly-flavored dressing, and the result was an amazingly good combination that I'm sure I'll make over and over again.  

You'll probably like this wonderful salad even more when I tell you how easy it is to make, especially if you have some leftover rotisserie chicken to start out with.  The dressing ingredients are mixed in the same bowl you toss the salad in, and if you have cooked chicken you could easily have this on the table in 15 or 20 minutes!

For some recipes I would always use fresh ginger or garlic, but in a dressing like this I love finely ground or crushed garlic and ginger from a jar.

Whisk together the oil, peanut butter, soy sauce, lime juice, ground ginger, crushed garlic, sweetener of your choice and water in the salad bowl to make the dressing.

We cooked two boneless, skinless breasts to get 2 cups shredded chicken, but if you have leftover rotisserie that would work well here.

The original recipe didn't specify this, but I'm glad we tossed the chicken with the dressing to marinate while we chopped the vegetables.

When my brother Rand told me about the wonderful vegetable chopper he bought recently in Israel, I bought this Progressive International Vegetable Chopperfrom Amazon.com, and it worked perfectly for the red bell pepper.  (More to come about this little machine, which I am loving!)

We cut up a pound of broccoli into small-bite-sized pieces and then washed and dried them in the salad spinner.  

Then all you do is mix the broccoli and red bell pepper with the chicken/dressing mixture and serve.  I ate the leftovers from the fridge for two days, and was sad when they were gone!


Chicken, Broccoli, and Red Bell Pepper Salad with Peanut Butter Dressing
(Makes about 6 servings; recipe adapted from Broccoli Chicken Salad in Sunset Magazine, submitted by Sunset reader Betsy Dasenko.)

Dressing Ingredients:
3 T grapeseed oil (or other neutral-flavored oil)
1/2 cup natural peanut butter without sugar (I use Adams 100% Natural Peanut Butter.)
3 T soy sauce
2 T fresh-squeezed lime juice
1 T ground ginger root (not dried ginger)
1 tsp. crushed or minced garlic
2 T Stevia In the Raw Granulated Sweetener, Splenda, or Sugar (use Stevia or Splenda for South Beach Diet)
1/3 cup water

Ingredients:
2 cups shredded chicken (Poach 2 boneless, skinless chicken breasts or use leftover rotisserie chicken)
1 red bell pepper, cut into small 1/4 inch dice
1 lb. broccoli, cut into small bite-sized pieces (about 5-6 cups of broccoli pieces)
1/4 cup chopped peanuts for garnish (optional)

Ingredients:
If you need to poach the chicken, trim chicken breasts and cook about 10-15 minutes at a low simmer in water or chicken stock.  Let chicken cool.  Cut chicken into strips and then use your fingers to pull apart into shredded pieces.  

In a non-metal bowl big enough to hold all the salad ingredients, whisk together the oil, peanut butter, soy sauce, lime juice, ground ginger, crushed garlic, sweetener of your choice and water.  Taste the dressing and see if you want to adjust the seasonings.  Add the shredded chicken pieces, toss with the dressing, and let the chicken marinate while you chop the other ingredients.

Cut away the ends and remove the seeds of the red bell pepper, and then chop into small pieces about 1/4 inch square.  Cut the broccoli into small bite-sized pieces.  (Wash and dry broccoli in a salad spinner if needed.)

Add the diced red bell pepper and broccoli pieces to the salad bowl and toss with the chicken/dressing mixture.  You can serve this right away or refrigerate for a few hours.  Garnish with chopped peanuts when serving if desired.

I thought this was very good even after it had been in the fridge overnight; I only wished I had more left over!  

Printer Friendly Recipe

South Beach Suggestions:
As long as you use natural peanut butter without added sugar and use Stevia or Splenda to sweeten the dressing, this low-glycemic salad would be a great choice for any phase of the South Beach Diet.  I would not eat nuts for a snack that day if you're eating this for Phase One. 

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Phase One Ideas with Peanut Butter:
Spicy Vegan Peanut Butter Tofu with Sriracha
Grilled Pork Kabobs with Spicy Peanut Butter, Sesame, and Soy Sauce Marinade
Slow Cooker Pork Sirloin Roast with Spicy Peanut Sauce
Curried Chicken Skewers with Spicy Peanut Sauce 
West African Chicken and Peanut Stew

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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17 comments:

everydaymaven said...

This looks amazing Kalyn! I am trying to cut down on my carbs and this really sounds satisfying. Plus, any excuse to add broccoli to a dish and I am happy!

Kalyn Denny said...

Alyssa, I agree. Everything is better with broccoli.

Brenda said...

I too love broccoli and this sounds a lot healthier than the broccoli/bacon/raisin salad I used to make!

Caddie Hart said...

Oh yum Kalyn! This looks gorgeous - I'm such a peanut butter and broccoli fan!

Joanne said...

I'm definitely going to have to make this with tofu! Love that peanut butter dressing.

Lydia (The Perfect Pantry) said...

I don't love peanut butter on a sandwich, but I often use it as a base for dipping sauce. I never thought to thin it as a dressing.

Kalyn Denny said...

Thanks everyone for the nice feedback. This just became my new favorite salad!

Cookin' Canuck said...

There's so much about this salad that I like...the peanut butter dressing (always a hit in my house), crunchy broccoli and colorful red pepper. A winner, Kalyn!

Kalyn Denny said...

Thanks Dara! Jake and I both gobbled it up!

Fiona jesse Giffords said...

Kalyn am on strict diet plan for low calorie count, avoiding all types high calorie stuff.So i am looking forward to this new recipe.

Michal said...

The moment I saw this recipe I knew I had to make it right away. It just looked so good!!! Made it yesterday for supper and it was delicious! I will definitely make it again. Thank you for another winning recipe.

Vanessa said...

This is SO fabulous!! Just made it for dinner, and even my uber-picky 11 year old loved it :D Your recipes have been so wonderful, I cook about half South Beach for the family and half regular (with SB modifications for me), and everyone is really enjoying the variety and inventiveness of your SB ideas!!

Unknown said...

Another Kalyn's Kitchen recipe that we have really enjoyed!!! Your recipe is certainly delicious just as it is, but the second time I made this I added a small handful of chopped cilantro ~ It was a nice addition.
Teresa in Texas

Kalyn Denny said...

Adding cilantro is always ok with me!

Elizabeth said...

This looks delicious! I'm considering cooking the broccoli and mixing the chicken in warm and serve it as a warm main dish instead of a cold salad. What do you think?

Kalyn Denny said...

Elizabeth, I think that might be good, but I would still keep the broccoli slightly crisp if you cook it.

maria mas. said...

It looks really tasty!!!

I will try it as soon as possible :)

Have a nice evening!

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