Healthy Chinese Chicken Salad

by ImmaculateBites on 27 August, 2013

 

The following recipe, is my  lightened up version of  Chinese chicken salad served at a restaurant I used to work at . A very simple and popular dish – a big seller for the restaurant and one I enjoyed frequently. At the time , I wasn’t aware of  its nutritional content – thank goodness!  I  over indulged on it, after all it is a salad and they are suppose to be healthy right?  Wrong!

Being more aware about how many calories are in a tablespoon of oil, I tend to be more cautious about how I utilize my calories, especially with everyday meals or meals I consider healthy. Don’t get me wrong, I enjoy plenty of meals with  high calorie content  and would never give it up .

I made several changes to the salad to make it nutritious ; reduce the oil in the dressing , baked the wontons instead of frying them and used  pan roasted chicken breast with very little oil ( shredded roasted whole  chicken works too). For the dressing, I only used 3 tablespoons of oil and replaced part of it with  almond butter for added flavor. I replaced the sugar with honey and for some heat siraracha .

This salad , has become my everyday meal when am trying to shred a few pounds , I can load up on it guilt free because I know exactly what is in the salad.Enjoy it!

 

Healthy Chinese Chicken Salad
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Appetizer
Cuisine: Asian
Ingredients
  • 1½ of shredded or chopped chicken breast(about 2 medium chicken breast)
  • 8 wontons (1½ cup wonton strips)
  • 6 cups chopped salad(napa cabbage or romaine lettuce)
  • 2 cups shredded carrot
  • 2 cups sprouts
  • 1 cup mandarin
  • 2 scallions (white and green parts), sliced diagonally
  • 2 tablespoon white sesame seeds, toasted
  • For the dressing:
  • 2 Tablespoon dark sesame oil
  • 1 Tablespoon canola oil
  • ¼cup apple cider vinegar
  • 1 tablespoon soy sauce
  • 2-3 tablespoons honey
  • ½ teaspoon minced garlic
  • ½ teaspoon peeled, grated fresh ginger
  • 2 tablespoons almond butter
  • ½ teaspoons salt
  • ½ teaspoon siraracha
Instructions
  1. Preheat oven to 400 degrees. Line baking sheet with parchment paper, or foil sprayed with non-stick cooking spray. Cut wonton wrappers into strips and lay on baking sheet.
  2. Bake for approximately 8-12 minutes depending on your oven until wontons are crispy and lightly golden brown. You may have to wash them very closely. Remove from the oven, let cool
  3. If using fresh chicken breast think about pounding it with a meat mallet, then sprinkle with salt and pepper.
  4. Lightly spray a nonstick fry pan, Preheat skillet over medium –high heat until hot. Place chicken in the skillet and cook for about 5- 6 minutes on each side until juice runs clear. You may have to turn the chicken more than once to make sure the chicken is brown on both sides. Set aside and let it cool. Slice chicken into strips or just shred it. Set aside
  5. In a large bowl, combine Napa cabbage, carrots, scallions, bean sprouts, Mandarin orange, sliced chicken, parsley and wonton strips. Sprinkle with sesame seeds
  6. Combine all the dressing ingredients in a jar and shake like crazy -to emulsify for about 2 minutes. Set aside. Be sure to shake it before each use.
  7. Add dressing to salad and toss to coat right before serving Serve and enjoy

{ 3 comments… read them below or add one }

Tina Jui August 29, 2013 at 2:18 am

Wow, this looks great. I love how you made your own wonton crisps. I’ve never thought of doing that before. Looks so easy!

Reply

Africanbites August 29, 2013 at 10:13 am

Tina, they really are easy to make – and you can eat more of them. Thanks for taking the time to comment.

Reply

Sandra January 22, 2014 at 8:28 pm

Love it Immaculate.Looks awesome. I need to try it.

Reply

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