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
- Preheat the oven to 350 degrees F.
- Toast the almonds in a small dry skillet over medium-high heat until fragrant, stirring frequently, 2 to 3 minutes; set aside.
- 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.
- In a large bowl, combine the salad ingredients and the sliced chicken.
- 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.
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)
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
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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