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Easy Esselstyn Diet Recipes with Pictures: Sprouts & Smoked Chicken Salad

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Dinner:

086

Sprouts (Pea Shoots) & Smoked Chicken Salad

 

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Dinner

A light and healthy summer delight. Although unusual to find the pea shoots at a farmer market get them whenever possible.

Served

This refreshing summer salad is a treat for lovers of natural fibers. The very tender pea leaves having a mild pea flavor,  the peas and the mango sweetens the fibrous texture of the shoot stems.

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Dinner

 

Get in Advance:

 

1 cup of frozen small sweet peas

4 green onions, finely chopped

˝ hothouse cucumber, peeled and sliced thinly

1 mango, peeled, sliced thinly and cut to smaller pieces

1 tofu chicken cutlet, sliced thinly and cut to smaller pieces

˝ bag of pea shoots, washed

1 lemon, juiced

black pepper to taste

 

Pea shoots are very fragile and hold bagged only a day or two in the fridge. Prepare them right away.

Ingredients

Recipe

(Modified to Esselstyn diet from www.peashoots.com)

 

For 2-3-Portions. Prep time 30 min.

 

Prepare vegetables

Thaw 1 cup of frozen peas in bowl of cold water

Chop green onions finely

Cut peeled cucumber into thin slices

Cut peeled mango into thin slices and cut to similar size of cucumber slices

 

Prepare the “smoked chicken”

Cut tofu chicken cutlet horizontally into three thin slices and cut to similar size of cucumber slices

Braise tofu pieces in pan until lightly browned, approx. 3-5 min

Let pan cool down and then sprinkle with Liquid Smoke and toss in pan until evenly coated

Assemble the salad

Place on serving dish pea shoots length wise oriented and cut roughly in half. Fluff up with a fork.

Fold under drained peas, then chicken and green onions, and finally mango.

 

Ready to Serve

Sprinkle with lemon juice and black pepper

Serve with hearty bread like crisp bread.

Workplace

Ready for chopping the carrot

 

Preparation

Choppping finely the onion

Slicing the peeled cucumber

Slicing the peeled mango

Slicing and cutting the “chicken”

Braising (browning without oil over dry heat)

Prepared

Assembly:

Peas folded under pea shoots

 

Added chicken and green onions

Added and mixed in mango

 

 

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Klaus

The pea shoots provided an interesting cooking experience. I’ll must find out how to grow them by myself since they are very expensive in a local health food store.

 

Smoking the brown tofu chicken was easy by just sprinkling with Liquid Smoke and then coating by tossing with pan.

Pea Shoots

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Pea Shoots are just pea sprouts

 

 

Sprinkling “chicken” with Liquid Smoke

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Another way of assembly: Ingredients piled up first before folding into pea shoots

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Klaus

Any micro-green sprout and any other ingredient available will due. One can’t go wrong with this salad.

Buckwheat & sunflower sprouts

With mushrooms and mandarins segments

Served

 

 

 

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Klaus

The mixed sprouts contained this time also chive shoots that added a new dimension to these micro-green. Their intense onion flavor grave a refreshing bite to the more traditional (unsweetened) peach and mushroom  accompaniments. A fat-free balsamic raspberry dressing  and strawberry decoration crowned the salad.

Micro-greens with chives

Cut unsweetened canned peaches

 

Prepared

Served

 

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