I always get scared when I search for nutritional information for some of my favorite restaurant salads and see that the calorie counts necessitate four digits and fat counts that hover close to 100 grams. Seriously, I know that not everyone ordering a salad is hoping for a healtheir dish but thousand calorie salads just seem crazy. Not surpisingly, with all their toppings and sugary dressing, Chinese Chicken Salads can be one of the worst offenders. My personal favorite version has 960 calories and over 70 grams of fat, 70! Knowing this, I knew there had to be a better way to make one at home that was significantly lower in calories and fat. This version uses lots of veggies and a vinegar based dressing but still packs in plenty of flavor. If you really want crunch, consider adding some chop suey noodles. Mandarin oranges are alos a great addition.
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Healthier Chinese Chicken Salad
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- 1.33 lbs. boneless skinless chicken breast
- 2 tsp. low sodium soy sauce (GF if needed)
- 2 tbsp. rice vinegar
- 2 tsp. olive oil
- 4 cups Romaine
- 2 cups coleslaw mix
- 1/2 cup shelled edamame
- 4 U green onions, chopped
- 1/4 cup cilantro, chopped
- 4 tbsp. rice wine vinegar
- 1 U clove garlic, minced
- 1 tbsp. sesame oil
- 1 tbsp. honey (use Stevia for low carb)
- 2 tsp. fresh ginger, minced
Combine the soy sauce and rice vinegar. Pour over chicken breasts and let rest for 15 minutes.
When ready, heat the olive oil over medium high heat. Cook the chicken for 4-5 minutes per side or until fully cooked. Remove and slice.
To make the dressing, whisk together the rice vinegar, garlic, sesame oil honey, ginger, and soy sauce.
Toss together the chicken and vegetables. Toss with dressing.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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