Bahn Mi Salad with Chicken

kutv bahn mi (7)

WATCH THE VIDEO ON KUTV2

Typically Bahn Mi, a popular Vietnamese sandwich, is made with pork and a mayonnaise based dressing.  I lighten it up in this salad by swapping out the high fat dressing and pork with healthier chicken and a unique Greek yogurt/mayo dressing.  It has pickled vegetables, tender chicken, nutritious greens and a spicy dressing that combine to answer to “everything I wish for” in a dinner salad!

CHICKEN INGREDIENTS:

3 ea                                      boneless, skinless chicken breast, divided into paillards

2                                             eggs

2 C                                        flour

3 C                                        Whole wheat panko breadcrumbs

¼ C                                        Vegetable oil

Salt and pepper

PICKLED VEGETABLE INGREDIENTS:

1                                             carrot, cut into thin strips

1                                             cucumber, peeled and cut into thin strips

½ C                                        bean sprouts

1                                             red bell pepper, cut into thin strips

¼ C                                        rice wine vinegar

2 t                                         sugar

4 t                                         minced cilantro

2 t                                         sesame oil

1 t                                         soy sauce

SALAD INGREDIENTS:

1                                             bag spring mix

1 C                                        radish sprouts

2 t                                         black sesame seeds

 

DRESSING INGREIDIENTS:

1/2 C                                   non-fat Greek yogurt

1/3 C                                   light mayonnaise

1 T                                         sugar

1 T                                         chili garlic paste

METHOD:

Prepare Chicken:  Season chicken with salt and pepper.  Combine eggs with 2 T water in a shallow dish.  Place flour and panko on separate plates.  Dredge each breast of chicken in flour, tapping off excess.  Dip into egg mixture, letting excess drip back into bowl.  Coat breast well with panko, pressing crumbs gently onto chicken.  Heat oil in a sauté pan over medium high heat.  Fry chicken until golden, turning once, halfway through.  Repeat procedure with remaining chicken.  Keep warm in a 200 degree oven.

Prepare pickled vegetables:  Combine all vegetable ingredients in a bowl and toss gently.  Set aside

Prepare Dressing:  Combine yogurt, light mayo, sugar and chili garlic sauce in a bowl.  Whisk until well combined.  Set aside

Assemble salad:  Toss spring mix with ¼ C dressing.  Taste for salt and pepper.  Arrange on plates and top with cooked chicken and pickled vegetables.  Top with radish sprouts and black sesame seeds and serve. Pass additional dressing separately.

Serves 6