Bone-Boosting Asian Chicken and Cabbage Dish
Try this delicious combination of chicken and cabbage. Incorporating cabbage into your diet can be easy and versatile. Red and green cabbage is loaded with anthocyanins which acts as an antioxidant which fights free radicals. It can be eaten raw in salads, fermented in dishes like sauerkraut and kimchi, or cooked in soups, stews, and stir-fries. Pairing chicken with other bone-healthy foods like leafy greens (for calcium), seeds (for magnesium), and fruits (for vitamins C and K) can create a well-rounded diet that supports overall bone health. This recipe includes it all! Note: if you have hypothyroidism it is wise to consume cabbage in moderation due to containing goitrogens.
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Equipment
- 1 knife
- 1 fry pan
- 1 bowl
- 1 zester
Ingredients
Salad
- 4 cups cabbage shredded, red and or green
- 2 chicken breast or chicken thighs cut into pieces and sauteed
- 1 cup orange pieces
- 1/2 cup green onions diced
- 1/4 cup cilantro
- 1 avocado cubed
- 1/4 cup pumpkin seeds
- salt and pepper to taste
- 2 Tbsp olive oil
Dressing
- 1/4 cup sesame oil toasted
- 1/4 cup tamari low sodium
- 2 Tbsp maple syrup
- 1/4 cup orange juice
- 1 Tbsp orange zest
Instructions
Salad
- Shred the cabbage
- Use a zester to zest the oranges
- If using mandarin oranges, just peel and pull into sections
- Cut up the chicken into bite size pieces. Season with salt and pepper and saute in olive oil for approximately 5 minutes until cooked through.
- Dice the green onions
- Cube the avocado
- Chop the cilantro
- Mix all ingredients in a serving bowl
Dressing
- In a lidded glass jar, add the sesame oil, tamari, maple syrup, orange juice and orange zest. Shake well until completely emulsified.
- Pour dressing over the combined salad and taste. Add more salt and pepper if needed.
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Vegetarian and Vegan Option: Add cooked tofu or tempeh in place of the chicken.
Nutrition
oxalates: 1mgCalories: 532kcalCarbohydrates: 34gProtein: 29gFat: 33gSaturated Fat: 5gPolyunsaturated Fat: 9gMonounsaturated Fat: 17gTrans Fat: 0.02gCholesterol: 72mgSodium: 158mgPotassium: 1114mgFiber: 8gSugar: 21gVitamin A: 529IUVitamin C: 75mgVitamin D: 0.1µgVitamin E: 3mgVitamin K: 113µgCalcium: 102mgIron: 2mgMagnesium: 103mgPhosphorus: 367mgSelenium: 38µgZinc: 2mg
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