Look on the menu of many restaurants from Wendy’s, Applebee’s, Ruby’s Diner to Wolfgang Puck’s Chinois and you’re bound to see the very popular Chinese chicken salad. Normally it’s made with iceberg lettuce, chicken with the skin still on, or even fried chicken, deep fried noodles and fattening Asian dressing. Happily, our skinny makeover really delivers a delicious and nutritious crunch thanks to the Napa cabbage, sliced almonds, pea pods, and scallions. We’ve also added lean turkey breast without the skin. You can use chicken, if desired. Finally, our skinny homemade Chinese Chicken Salad Dressing is one of the best you’ll ever taste. Delight in the skinny facts of our yummy salad with 380 calories and 16 grams of fat including our dressing! The shocking fat facts of a Ruby’s Diner salad are 1447 calories and 110 grams of fat per salad! The sodium content is scary high at 3959mg of sodium. Our skinny recipe has only 392mg of sodium and packs a lot of fiber with almost 8 grams…
Prep Time: 15 minutes (including dressing)
Ingredients 1 recipe for Chicken Chinese Salad Dressing (recipe follows)
1 head Napa cabbage, washed and dried, shredded or chopped
2 cups turkey breast, cooked and chopped (remove skin)
1 cup Chinese pea pods, chopped
3 scallions (green onions), thinly sliced
1 tablespoon sesame seeds, toasted
1/3 cup almonds, sliced
1 cup Chow Mein noodles
1. Prepare the Chinese Chicken Salad Dressing and refrigerate.
2. In a large bowl, add all of the salad ingredients except the Chow Mein noodles.
3. Toss the salad with the dressing and divide onto 4 plates.
4. Sprinkle each salad with 1/4 cup Chow Mein noodles and serve.
Makes 4 servings
Napa cabbage (also called Chinese cabbage) is a good source of vitamin A, folic acid, and potassium. It also contains a fair amount of fiber.
If you don’t care for turkey or don’t have any, you can substitute cooked chicken breasts. If you want to make it a vegetarian salad, leave out the meat. It’s still delicious!
Choose Napa cabbage with firm, tightly packed heads, and crisp green-tipped leaves.
Chow Mein noodles can be found in the Asian section of most supermarkets. We like LA CHOY
Chow Mein noodles are available in a 5 oz can. They contain only 2.5 grams of fat for ¼ cup.
Weight Watchers POINTS PLUS 10
|SKINNY FACTS: per serving including our Chinese Chicken Salad dressing
380 cal, 16g fat, 26g protein, 36g carbs, 8g fiber, 392mg sodium, 17g sugar
|FAT FACTS: of Ruby’s Diner Chinese Chicken Salad including dressing
1447 cal, 110g fat, 45g protein, 70g carbs, 3g fiber, 3959mg sodium, 23g sugar
Chinese Chicken Salad Dressing
Wait until you taste this fabulous dressing. It’s sooo delicious. It’s hard to believe it’s so low in fat and calories. The skinny on our dressing for 2 tablespoons is 51 calories and 2.7 grams of fat. The full fat dressing is 174 calories and 18 grams of fat for just 2 tablespoons. Try it as a dip for carrots, peapods, and celery. Yum…
Prep time: 5 minutes
1/2 cup Nancy’s Skinny Ranch Dressing (get recipe here)
1/4 cup seasoned rice vinegar
1/4 cup sugar
1 tablespoon toasted sesame oil
1 tablespoon chopped or crushed ginger (from a jar)
1 tablespoon toasted sesame seeds
1. In a small bowl whisk together all of the ingredients.
2. Pour into an airtight container and refrigerate for 1 hour to thicken.
3. Chinese Chicken Salad Dressing will keep in the refrigerator at least 1 week.
Makes 3/4 cups
Chopped or crushed ginger (in a jar) can be found in the produce section near garlic (in a jar).
To toast the sesame seeds, sprinkle on a piece of foil. Place under the broiler for about 1-2 minutes until toasted. Keep an eye on them. They brown very quickly.
To chill the dressing faster, place in the freezer for 20 minutes (set a timer so you don’t forget about it!)
|SKINNY FACTS: for 2 tablespoons51cal, 2.7g fat, 0g protein, 6g carbs, 0g fiber, 130mg sodium, 5g sugar|
|FAT FACTS: for 2 tablespoons of Ruby’s diner Chinese Chicken Salad dressing174 cal, 18g fat, 1g protein, 3g carbs, 0g fiber, 391mg sodium, 3g sugar|