Thursday, January 5, 2012

January 5, 2012: Low Fat Oriental Chicken Salad

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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

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.

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