Shanghai Chicken Salad


If you’re a Chinese chicken salad lover, you’ll surely become a fan of this unconventional one.  Crunchy vegetables, tender chicken all tossed in a tangy, homemade Shanghai vinaigrette.  It’s such a refreshing main course salad. I knew I was onto something when my friends asked for seconds.  Seconds on a salad?  You can enjoy every skinny bite at 329 calories, 10 grams of fat (including the dressing) and 8 Weight Watchers POINTS PLUS.  This salad can be prepared earlier in the day and dressed before serving.

Prep Time: 20 minutes, including the dressing


1 recipe for Shanghai Vinaigrette, see below

3 cups (12 oz) boneless, skinless chicken breast, cooked

1 head (8 cups) Napa cabbage, sliced into strips

1 cup red bell pepper, stemmed, seeded, and thinly sliced

1 cup carrots, shredded

1 cup scallions (green onion), thinly sliced

1 cup La Choy rice noodles or chow mein noodles

1½ tablespoons sesame seeds, toasted


1. Prepare the Shanghai Vinaigrette and refrigerate.

2. Cut cooked chicken breasts into bite-size pieces.  Transfer chicken to an extra large bowl.  Add cabbage, red pepper, carrots and scallions.  Refrigerate.

4. When ready to serve, toss with enough dressing to coat, about ½ cup.  Serve in small Chinese cartons with chopsticks or on plates.  Sprinkle top of each salad with some rice noodles.

Serves 4

Shanghai Vinaigrette

I created this dark, rich and creamy, with a bit of a bite, Asian style vinaigrette to serve with this recipe. It taste delish on any Chinese salad. Great news… This dressings contains only 81 calories and 5 grams of fat for 2 tablespoons.  It’s high fat counter-part has twice the calories, 164 and over three times the fat, 14 grams for the same two tablespoons. 

Prep Time: 5 minutes


½ cup Nancy’s Skinny Ranch Dressing

⅓ cup hoisin sauce

¼ cup seasoned rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons sugar

1 tablespoon chopped or crushed ginger (in a jar)

1 tablespoons reduced-sodium soy sauce

½ teaspoon dry mustard


1. In a medium bowl add all ingredients and whisk together.

2. Pour into an airtight container and store in the fridge.

3. Shanghai Vinaigrette will keep for up to 1 week in fridge.

Makes 1¼ cups

Food Facts

Napa cabbage is also called Chinese white cabbage.  It’s related to the beet family, growing to a height of two feet.

Hoisin, also called Peking sauce, is a thick reddish-brown sauce that’s both sweet and spicy.  It’s a mixture of soybeans, garlic, chili peppers, and various spices.

Healthy Benefits

Napa cabbage has virtually no calories or fat.  It contains a good supply of calcium, fiber, iron, vitamin A, folate,

Chicken breasts are a good source of lean protein and B vitamins.

Shopping Tips

La Choy rice noodles are available in a can.  There are several brands of crispy chow mein noodles available.  Both can be found in the Asian section of the supermarket.

Hoisin sauce, reduced-sodium soy sauce, and toasted sesame oil can all be found in the Asian section of your supermarket. For time and convenience, I like ginger, in a jar.  I always keep a jar in the refrigerator and add it to many Asian dishes.  You can find it in the produce department near, garlic in a jar.

Weight Watchers (old points) 7
Weight Watchers POINTS

SKINNY FACTS: for 1 serving including dressing
329 calories, 10g fat, 26g protein, 37g carbs, 2g fiber, 773mg sodium, 8g sugar
FAT FACTS: for 1 serving including dressing
587 calories, 31g fat, 38g protein,39g carbs, 3g fiber, 780mg sodium, 5g sugar

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