Asian-Style Chicken Salad

From Diabeteshealth.com

Asian-Style Chicken Salad
Gerri French, MS/RD, CDE
April 2005

Ingredients & Methods

Makes 4 servings

Asian-Style Chicken Salad

12 ounces cooked skinless boneless chicken (breast and dark meat)
2 cups finely shredded Napa cabbage
1 cup slivered green and red bell peppers
1 cucumber, peeled and diced
1—2 tablespoons chopped green onions
¼ cup slivered, toasted almonds, for garnish

Dressing

½ cup plain low-fat yogurt*
1/3 cup rice vinegar
1 tablespoon peanut or canola oil
½ teaspoon sesame oil
1 teaspoon “lite” soy sauce
½ teaspoon grated fresh ginger root

Nutrition at a Glance

Calories 270
Total fat 15g
Saturated fat 3g
Cholesterol 75mg
Sodium 260mg
Total carbohydrate 7g
Dietary fiber 2g
Protein 28g
Sugar 1g

Method:

1)Mix the dressing ingredients in a large bowl.
2)Add the chicken and vegetables.
3)Toss together well.
4)Top with the almonds and serve.

Serving Suggestion:

Mediterranean-Style Chicken Salad
Combine chicken, tomatoes, green beans, olives, red onions, feta cheese

Latin American-Style Chicken Salad
Combine chicken, onion, peppers, tomatoes, avocado, salsa, cilantro

Chicken salad can be quite versatile; the nutritional analyses will vary according to your portions and the salad dressing that you choose.

* When it comes to buying plain yogurt, you have three major choices: nonfat, low-fat and whole milk yogurt. Each brand of yogurt will contain different amounts of fat, protein and carbohydrate, depending upon the way it is made as well as the ingredients used. Some of the popular “Greek-style” yogurts have significantly more protein and less carbohydrate.