Healthy Chinese Chicken Salad

by 55 Comments

This vintage Chinese chicken salad is adapted from my mom’s PTA recipe from the 60s.

I’ve updated it and made a healthier version. This one starts with finely shredded Napa cabbage. Shredded chicken breast, Mandarin oranges, scallions, sesame seeds and almonds are added, then a sweet Asian dressing is drizzled over everything. I’ve left out the msg filled “flavor packets” which are filled with sodium and chemicals, carb filled ramen noodles and substituted swerve for the sugar. (Although if you’re not on a low-glycemic diet, the original dressing recipe contains just 5 Tablespoons of granulated sugar which amounts to just a few teaspoons per person).

Chinese Chicken Salad

The weather is starting to warm up again…salad days are here again. I could eat a salad every day, and usually do in the summer. There are no outstanding favorites for me, because I like them all, from Greek to Mediterranean. (This post was originally published on May 18th, 2012 and has been updated. Don’t forget to scroll and see my video! This post contains affiliate links.)

I often hesitate ordering a Chinese Chicken Salad in a restaurant though, because they can really pack in hidden calories with the super sweet dressings! I like to know what goes in my food, whether it’s good or bad. My mom made Chinese Chicken Salad for PTA functions in the 60’s, when it was considered “exotic”.  A lot of Chinese Chicken Salad recipes use the ramen seasoning package and noodles. Those packets are loaded with chemicals, MSG and who-knows-what else. This dressing recipe is just as easy, but with simple ingredients. I also use Mandarin oranges that are canned in their own juice rather than “syrup”.

Chinese Chicken Salad, crisp cabbage, shredded chicken in a slightly sweet dressing with sliced almonds and mandarin oranges.@whatagirleats.com

Chinese Chicken Salad

This recipe is also versatile!

Swap out the Mandarin oranges for fresh tangerines or diced mango, and cashews or peanuts for the almonds. I used to add crunchy noodles, but I find that the nuts give it plenty of crunch! If I’m making this salad just for the family, I’ll add fresh chopped cilantro. If I’m making it for a big group, I omit it, since cilantro seems to have a  small fan base. The good thing about using cabbage is that it holds its crunch a lot longer than lettuce, so you can make it an hour or so ahead of serving. It will even taste good the following day for lunches.

This recipe makes a lot of Chinese chicken salad!

It’s my “go-to” salad for baby and wedding showers and will make 8 luncheon portions. If you’re serving smaller portions as a side dish for a picnic or BBQ, it will serve double that.

Some of the items used in this post are available at my Amazon Affiliate Store.

5 from 3 votes
Chinese chickens salad, gluten free and low carb.
Print
Chinese Chicken Salad
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
 
Crisp cabbage, shredded chicken and mandarin oranges in a slightly sweet dressing. *To save time you can buy bags of pre-shredded cabbage in the produce section.
Course: Salad
Cuisine: Retro 60's American
Servings: 8 -12
Calories: 386 kcal
Author: Cynthia McCloud Woodman
Ingredients
  • 1/4 cup rice wine vinegar
  • 5 Tablespoons swerve (regular sugar may be substituted)
  • 2 Tablespoons sesame oil
  • 2 teaspoons fresh grated ginger
  • 1 tablespoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup avocado or light olive oil
  • 4 cups cooked chicken breast either shredded, diced or chopped
  • 1 bunch of green onions slice thin on the diagonal
  • 2 11 ounce cans of Mandarin Oranges drained (or fresh oranges)
  • 1/4 cup toasted sesame seeds
  • 1 cup sliced or slivered almonds toasted
  • 1 large head of cabbage shredded. About 8-10 cups. (you may use pre-packaged cabbage as well)
Instructions
  1. Combine the first 7 ingredients, rice wine vinegar to vegetable oil, in a small sauce pan and heat over a low heat just until sugar is dissolved. Let cool and refrigerate.
  2. For the salad, combine all ingredients in a large bowl and toss with dressing.
Nutrition Facts
Chinese Chicken Salad
Amount Per Serving (1 g)
Calories 386 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 3g19%
Cholesterol 60mg20%
Sodium 946mg41%
Potassium 566mg16%
Carbohydrates 26g9%
Fiber 6g25%
Sugar 9g10%
Protein 27g54%
Vitamin A 455IU9%
Vitamin C 54.1mg66%
Calcium 154mg15%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Chinese chickens salad, gluten free and low carb.

Chinese Chicken Salad. Light, healthy and delicious! Gluten free.

 

 

 

Comments

  1. Elaine Houghton says

    This sounds so good. I remember your mom making it back in the days. I will try it soon. Being that my Dr. told me I was a little to chubby a couple days ago I will try and take off a few pounds first. I love your blog and all your writings.

    Reply

  3. Lynne says

    How many servings would you say this makes? I’m hosting a baby shower on Saturday 🙂 This and your chicken salad is on the menu. Also, I’m super lazy… do I have to toast the sesame seeds and almonds? 😉

    Reply

  6. Elisabeth says

    Instead of sugar, substitute with half the amount of honey or agave. If you want more ‘crunchies’ add some water chestnuts! Recipe sounds great!

    Reply

    • Cynthia says

      thanks Michelle…a lot of teachers bring the ramen seasoning packet version to school and it’s just loaded with chemicals and sodium…this one is simple and yet still delicious!

      Reply

  12. Christina @ Christina's Cucina says

    I’ve actually never made an Asian style salad at home. Of course, when I order one at a restaurant, inevitably, I’ll say, “Why don’t I ever make this at home?” Getting in a rut and being a creature of habit is not good!

    I really need to try this at least once! Thanks for the inspiration and recipe!

    Reply

Trackbacks

Leave a Reply

Your email address will not be published. Required fields are marked *