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 dressing. A 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.
- 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
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.
Makes 4 main course salads (each salad about 3½ cups)
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.
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
Makes 1¼ cups
- In a medium bowl add all the ingredients and whisk together.
- Pour into an airtight container and store in the fridge.
- Shanghai Vinaigrette will keep for up to 1 week in the fridge.
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.
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.
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.
|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
Serving: 3.5cupsCalories: 287kcalCarbohydrates: 16gProtein: 39gFat: 9gSodium: 562mgFiber: 2gSugar: 5g