January 5, 2012: Low Fat Oriental Chicken Salad

I wanted to use a bit of leftover chicken I had in the freezer for dinner. My first thought was to make this chicken casserole that my husband so loves but, unfortunately, it’s filled with tons of calories. I decided, instead, to turn it into a lovely Oriental Chicken Salad. I used several different recipes to come up with this combination; the salad dressing is fat free and virtually calorie free so feel free to use as much as necessary to flavor your salad.

Low Fat Oriental Chicken Salad

Dressing

2 cups water

2 T. Truvia

3 t. dry pectin

1 T. rice wine vinegar

1 t. soy sauce

1 t. minced garlic

1 t. kosher salt

¼ t. black pepper

¼ t. paprika

1 package ramen noodles

1 cup water

½ t. chicken bouillon

3 cups torn green leaf lettuce

1 cup shredded Napa cabbage

2 green onions, white and green parts sliced on the diagonal

2 mushrooms, thinly sliced

1 rib celery, thinly sliced

½ cup cooked, shredded chicken

3 baby carrots, cut into matchsticks

1 T. roasted sunflower seeds

Combine dressing ingredients in a small saucepan. Heat over medium heat to boiling, whisking frequently. Cook at a low boil for about 10 minutes, until slightly reduced. Remove from heat, cool, and refrigerate.

Bring cup of water to boiling in saucepot. Add ramen noodles and boillon. Boil for 3 minutes then turn off heat and allow to cool (noodles will absorb excess liquid).

Combine lettuce, cabbage, onions, mushrooms and celery. Toss with 1/3 to ½ cup of dressing. Place in serving bowl and top with chicken, ramen noodles, carrots and sunflower seeds.

Serves one with approximately 525 calories – but this is a BIG salad and has enough protein to satisfy.