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Lightened Up Asian Chicken Salad 

This Lightened Up Asian Chicken Salad is packed with so much goodness-teriyaki chicken, mandarin oranges, edamame, chow mein noodles, almonds, shredded carrots, cilantro leaves, green onions, red cabbage, and then drizzled with delicious homemade dressing!!

 

What ingredients do I need to make this Lightened Up Asian Chicken Salad 

  • Skinless boneless chicken tenders or skinless boneless chicken breasts-sliced into thin strips 
  • Sugar free teriyaki sauce-I use G Hughes sugar free teriyaki sauce 
  • Romaine lettuce-roughly chopped
  • Red cabbage– chopped and shredded 
  • Shredded carrots
  • Crunchy chow mein noodles- I use La Choy crunchy noodles. These can be found at most grocery stores near the Asian food or HERE on Amazon. 
  • Edamame- I use the frozen edamame from Trader Joes, thawed.
  • Mandarin oranges, canned and drained.
  • Almonds-sliced. You can find them at most grocery stores already sliced or HERE on Amazon.
  • Cilantro leaves-no steams and chopped
  • Green onions- thinly sliced

What dressing do I serve this salad with?

I love this using my homemade Thai Peanut dressing on this salad.

If you aren’t a huge peanut butter dressing fan I recommend using Trader Joe’s organic toasted sesame salad dressing. Trader Joe’s organic toasted sesame dressing is INSANELY delicious and tastes amazing with this salad. The toasted sesame dressing from Trader Joes’s is 5 smart-points or 130 calories per 2 tablespoons.

Costco and Amazon sells another fabulous sesame dressing called Kewpie Creamy Deep Roasted Sesame Dressing-which is is 5 smart-points or 140 calories per 2 tablespoons and tastes amazing with this salad. 

How do I make this Lightened Up Asian Chicken Salad?

In a gallon size Ziploc bag or large bowl, combine chicken and teriyaki sauce; marinate in the refrigerator for at least 2 hours or overnight, if desired. 

Drain the chicken from the marinade.

Spray a cast iron grill pan with non stick cooking spray and preheat grill to medium heat.  

(This can be done using an outdoor grill or indoors using a cast iron grill pan.)

Add chicken to grill, and cook, turning occasionally, until chicken is completely cooked through and no longer pink. 

To assemble the salad, place romaine lettuce in a large bowl;

top with chicken, cabbage, carrots, chow mein noodles, mandarin oranges, sliced almonds, cilantro, edamame, and green onions. 

Serve with your favorite dressing or the homemade Thai Peanut dressing.

 

Salad Ingredients: 

Homemade Thai Peanut Dressing: 

Dressing Directions:

  1. In a small bowl, whisk together peanut butter, soy sauce, rice wine vinegar, brown sugar, garlic and 1/2 cup warm water until smooth. Pour dressing into a container with lid and refrigerate for at least 30 minutes or until ready to serve. Store leftovers in the fridge for up to 2 weeks.

Directions:

  1. In a gallon size Ziploc bag or large bowl, combine chicken and teriyaki sauce; marinate in the refrigerator for at least 2 hours or overnight, if desired. 
  2. Drain the chicken from the marinade.
  3. Spray a cast iron grill pan with non stick cooking spray and preheat grill to medium heat.  (This can be done using an outdoor grill or indoors using a cast iron grill pan.)
  4. Add chicken to grill, and cook, turning occasionally, until chicken is completely cooked through and no longer pink. 
  5. To assemble the salad, place romaine lettuce in a large bowl; top with chicken, cabbage, carrots, chow mein noodles, mandarin oranges, sliced almonds, cilantro, edamame, and green onions. 
  6. Serve with your favorite dressing or the homemade Thai Peanut dressing.

Servings:Makes 8 ( 1 1/2 cups) servings 

GREEN: 

BLUE/PURPLE: 

Author Notes:

  • I use regular brown sugar for the dressing but if you wanted you can use a brown sugar sweetener as a substitute if you desire, the overall point value would be the same either way.
  • The nutritional information doen’t include dressing, if you use the homemade Thai dresssing it would be 114 calories per 2 Tbsp.
Yield: 8

Lightened Up Asian Chicken Salad 

Lightened Up Asian Chicken Salad 

This Lightened Up Asian Chicken Salad is packed with so much goodness-teriyaki chicken, mandarin oranges, edamame, chow mein noodles, almonds, shredded carrots, cilantro leaves, green onions, red cabbage, and then drizzled with delicious homemade dressing!!

Author: thepounddropper.com

Prep Time 15 minutes
Cook Time 10 minutes
Additional Time 30 minutes
Total Time 55 minutes

Ingredients

  • 1 lb skinless boneless chicken tenders or 2 (4 oz.) large breasts
  • 1 /2 cup sugar free teriyaki sauce-I use G Hughes sugar free teriyaki sauce 
  • 1 head romaine, roughly chopped
  • 2 cups red cabbage, chopped and shredded 
  • 1 cup shredded carrots
  • 1/2 cup crunchy chow mein noodles
  • 1/3 cup edamame
  • 1 (8.25 oz.) can mandarin oranges, drained
  • 1/4 cup sliced almonds 
  • 1/2 cup chopped fresh cilantro leaves
  • 4 green onions, thinly sliced

Homemade Thai Peanut Dressing: 

  • 8 Tbsp reduced calorie/fat Peanut Butter or Powdered Peanut Butter or I use Better N’ Peanut Butter
  • 4 Tbsp reduced sodium soy sauce
  • 3 Tbsp rice wine vinegar
  • 2 Tbsp brown sugar, unpacked 
  • 2 tsp garlic, minced
  • 1/2 cup warm water

Instructions

    1. In a gallon size Ziploc bag or large bowl, combine chicken and teriyaki sauce; marinate in the refrigerator for at least 2 hours or overnight, if desired. 
    2. Drain the chicken from the marinade.
    3. Spray a cast iron grill pan with non stick cooking spray and preheat grill to medium heat.  (This can be done using an outdoor grill or indoors using a cast iron grill pan.)
    4. Add chicken to grill, and cook, turning occasionally, until chicken is completely cooked through and no longer pink. 
    5. To assemble the salad, place romaine lettuce in a large bowl; top with chicken, cabbage, carrots, chow mein noodles, mandarin oranges, sliced almonds, cilantro, edamame, and green onions. 
    6. Serve with your favorite dressing or the homemade Thai Peanut dressing.

    Dressing Directions:

    1. In a small bowl, whisk together peanut butter, soy sauce, rice wine vinegar, brown sugar, garlic and 1/2 cup warm water until smooth. Pour dressing into a container with lid and refrigerate for at least 30 minutes or until ready to serve.Store leftovers in the fridge for up to 2 weeks.


    Servings:Makes 8 ( 1 1/2 cups) servings 

    GREEN: 

    2 Smartpoints per serving without dressing
    4 Smartpoints if using 2 Tbsp homemade Thai peanut dressing
    7 Smartpoints if using 2 Tbsp Kewpie Creamy Deep Roasted Sesame Dressing or Trader Joe’s toasted sesame dressing


    BLUE/PURPLE: 

    1 Smartpoint per serving without dressing
    3 Smartpoints per serving if using 2 Tbsp homemade Thai peanut dressing 
    6 Smartpoints using 2 Tbsp Kewpie Creamy Deep Roasted Sesame Dressing or Trader Joe’s toasted sesame dressing

Notes

    • I use regular brown sugar for the dressing but if you wanted you can use a brown sugar sweetener as a substitute if you desire, the overall point value would be the same either way.
    • The nutritional information doen't include dressing, if you use the homemade Thai dresssing it would be 114 calories per 2 Tbsp.

Nutrition Information:

Yield:

8

Amount Per Serving: Calories: 81Total Fat: 2gSaturated Fat: 0gCholesterol: 8mgSodium: 334mgCarbohydrates: 9gNet Carbohydrates: 7gFiber: 2gSugar: 3gProtein: 5g

Anita

Monday 23rd of August 2021

Thank you for all of your fabulous recipes. I want to make this, it sounds delish. Are there really only 81 calories in this salad?

Cheri

Sunday 6th of June 2021

I love your recipes. Thank you so much for helping me on my weight loss journey. I only wish you would format the print option so it would be one or maybe two pages. Most come up as three pages.

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