Ellie's Savory Chinese Chicken Salad

By Ellie Krieger, MS, RD

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Ingredients

  • 1/4 cup sliced almonds

For the chicken:

  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon toasted sesame oil 
  • 1 pound skinless, boneless chicken breast halves

For the salad:

  • 6 cups thinly shredded napa cabbage (about 1/2 head)
  • 2 cups thinly shredded red cabbage
  • 1 large carrot, shredded (about 1 cup)
  • 3 scallions (white and green parts), thinly sliced (about 1/2 cup)
  • 1 ( 8-ounce) can sliced water chestnuts, drained  
  • 1 (11-ounce) can mandarin oranges packed in water or light syrup, drained

For the dressing:

  • 1/3 cup rice vinegar
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons canola oil
  • 2 tablespoons firmly packed dark brown sugar
  • 1-1/2 teaspoons chili sauce, such as sriracha
  • 1-1/2 teaspoons toasted sesame oil
  • 1 clove garlic, minced (about 1 teaspoon)
  • 1 teaspoon peeled and minced fresh ginger

Cooking Instructions

  1. Preheat the oven to 350 degrees F.
  2. Toast the almonds in a small dry skillet over medium-high heat until fragrant, stirring frequently, 2 to 3 minutes; set aside.
  3. To make the chicken, combine the soy sauce and sesame oil in a small bowl and brush over the chicken on both sides. Arrange in a baking dish and bake until the juices run clear in the center, 13 to 15 minutes. Remove from the oven, let cool completely, and cut across into 1/4-inch-thick slices.
  4. In a large bowl, combine the salad ingredients and the sliced chicken.
  5. In a small bowl, whisk together the dressing ingredients. Pour it over the salad and toss to combine. Divide among 4 plates and top each serving with the toasted almonds. This salad will keep in the refrigerator in an airtight container for 1 day. Add the almonds when you serve.
Recipe provided courtesy of Ellie Krieger. © 2008-2009 In Balance, LLC. All Rights Reserved.

To learn more about Ellie Krieger, MS, RD -- New York Times bestselling author and host of Food Network’s Healthy Appetite -- go to www.elliekrieger.com.

For more of Ellie Krieger's recipes, eat-smart advice, and tips, check out her Kaboose column, Great Food, Healthy Family.

Nutrition Facts


Servings per Recipe:

4 (2-1/2 cups salad and 1 tablespoon almonds)

Amount Per Serving

Calories: 415
Total Fat: 14g
   Sat Fat: 1.5g
   Mono Fat: 7.3g
   Poly Fat: 4.2g
Protein: 32g
Carb: 41g
Fiber: 9g
Cholesterol: 66mg
Sodium: 930mg

Servings:

4 (2-1/2 cups salad and 1 tablespoon almonds)


This dish is an excellent source of fiber, magnesium, manganese, niacin, phosphorus, potassium, selenium, vitamin A, vitamin B6, vitamin C, and vitamin K. It's also a good source of calcium, folate, iron, molybdenum, pantothenic acid, riboflavin, thiamin, vitamin E, and zinc.

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