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Healthy Living: Chinese Chicken Salad

Chinese Chicken Salad

My son had a soccer tournament out of town last weekend, and we spent a total of 20 combined hours on the soccer field over a two-day period.

On the first day, I had packed a cooler full of snacks with bananas, peanut butter sandwiches, homemade granola, fruit leathers and almonds. The team also went out to eat at a popular, local burger joint, so of course I indulged way too much.

The second day, I was dead tired. We’d all gone to sleep at 8 p.m. the previous night, and it was all I could do to get up when my alarm went off. In fact, we overslept.

We grabbed fast food and ate it in the car on the way to the first game. I hadn’t packed anything, but we had junk food for snacks in between games and the team hit a fast food restaurant for lunch. Hoping to redeem myself from the unhealthy food that weekend, I ordered an Asian chicken salad for lunch.

Imagine my surprise when, sleepily scanning the nutritional information printed on the paper placemat on the fast food tray, I saw that my SALAD contained 98 grams of fat.


I should’ve gone for the burger.

When I got home (and slept for another 12 hours), I searched out healthier versions of that recipe. Here’s what I found.

Chinese Chicken Salad
Serves 4-6


2 boneless skinless chicken breasts
3 Tbsp soy sauce
2 Tbsp rice wine vinegar
salt and pepper
2 Tbsp olive oil
1 head Romaine lettuce, shredded
4 cups shredded red cabbage
1 cup edamame
2/3 cup shredded carrots
1/2 cup chow mein noodles
1/4 cup sliced almonds, toasted
sesame ginger vinaigrette (see ingredients below)

Sesame Ginger Vinaigrette:
1/4 cup vegetable or olive oil
3 Tbsp honey
2 Tbsp rice wine vinegar
1 Tbsp grated fresh ginger
1 Tbsp soy sauce
1 clove garlic, minced
2 tsp sriracha chile sauce (optional)
1 tsp sesame oil
pinch of salt and pepper

To Make The Salad:
Combine chicken breasts, soy sauce and rice wine vinegar in a large bowl or zip-top bag and let marinate in the refrigerator for at least 15 minutes. Remove the chicken from the marinade, and season both sides of each chicken breast with salt and pepper.

Heat oil in a large skillet over medium-high heat. Cook the chicken for 4 minutes per side, or until the chicken is cooked through and no longer pink inside. Remove and let rest for at least 5 minutes; cut into thin strips.

In a large bowl, toss together Romaine, red cabbage, edamame, carrots, chicken, chow mein noodles and almonds until combined. Toss with your desired amount of vinaigrette. Serve immediately.

To Make The Vinaigrette:
Whisk together all ingredients until combined. You can add more sriracha for an extra kick.

Nutritional Information: Calories Per Serving: 385, Calories from Fat: 212, Fat: 24 g, Trans Fat: 0 g (4 g Saturated Fat), Cholesterol: 42 mg, Sodium: 688 mg, Carbohydrates: 24 g, Fiber: 5 g, Sugar: 12 g, Protein: 22 g

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Posted in: Healthy Living

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