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Fabulous and Skinny, 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. I  knew I was onto something when everyone wanted seconds. Seconds on a salad?  You can enjoy every skinny bite at 287 calories and 9 grams of fat including the dressingA regular recipe has 587 calories and three times the fat at 31 grams. This salad can be prepared earlier in the day and dressed before serving.
Prep Time 20 minutes
Cook Time 0 minutes
Total Time 20 minutes
Servings 4
Calories 287kcal

Ingredients

  • 1 recipe for Shanghai Vinaigrette, see below
  • 3 cups boneless, skinless, chicken breasts (12 oz.) cooked, see shopping tip
  • 1 head Napa cabbage (8 cups) sliced into strips
  • 1 cup red bell pepper, stemmed, seeded, and thinly sliced
  • 1 cup carrots, shredded
  • 1 cup scallions (green onion), thinly sliced
  • ½ cup La Choy rice noodles or chow mein noodles

Instructions

  • Prepare the Shanghai Vinaigrette below and refrigerate.
  • Cut the cooked chicken breasts into bite-size pieces.  Transfer chicken to an extra large bowl.  Add the cabbage, red pepper, carrots, and scallions.  Refrigerate.
  • When ready to serve, toss with enough dressing to coat, about ½ cup.  You’ll have leftover dressing. Divide salad among 4 plates.  Sprinkle the top of each salad with 2 tablespoons rice noodles.

Notes

Makes 4 main course salads (each salad about 3½ cups)

Shanghai Vinaigrette
I created this dark, rich and creamy, with a bit of a bite, Asian style vinaigrette to serve on this chicken salad.  but it taste delicious on any Chinese salad or as a dip for veggies.  Great news, this dressings contains only 81 calories and 4.6 grams of fat for two 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.
Ingredients
½ cup Skinny Ranch Dressing or store bought reduced-fat ranch dressing
⅓ cup hoisin sauce
¼ cup seasoned rice vinegar
2 tablespoons toasted sesame oil
2 tablespoons sugar
1 tablespoon crushed ginger (in a jar)
1 tablespoons reduced-sodium soy sauce
½ teaspoon dry mustard

Instructions
  1. In a medium bowl add all the 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 the 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.  All 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’ll find it in the produce department near the garlic, in a jar.
Trader Joe’s sells delicious (12 oz.) packages of cook chicken breasts.  I love their teriyaki flavored chicken for this recipe or use any cook chicken breast.


Weight Watchers POINTS PLUS
 8
 
SKINNY FACTS: for 1 salad including dressing (each salad about 3½ cups)
287 calories, 9g fat, 39g protein, 16g carbs, 2g fiber, 562mg sodium, 5g sugar
FAT FACTS: for 1 serving including dressing
587 calories, 31g fat, 38g protein,39g carbs, 3g fiber, 780mg sodium, 5g sugar

Skinny Facts

Serving: 3.5cupsCalories: 287kcalCarbohydrates: 16gProtein: 39gFat: 9gSodium: 562mgFiber: 2gSugar: 5gPlus Points: 8