Asian Chicken Salad


 Cuisine: American  Type: Salad

Asian Chicken Salad : Salad in American cuisine - Recipe, Calorie Info, Healthy alternatives & more on EatM3
 Representative image. Recipe yield may differ

 Amounts


 Ingredient
 Amount (g)
Chicken Breast
2 cups (480)
Romaine Lettuce
4 cups (120)
Cabbage
1 cup (90)
Carrots
1 cup (128)
Red Bell Pepper
1 cup (149)
Green Onions
0.5 cup (50)
Cilantro
0.25 cup (5)
Mandarin Oranges
1 cup (165)
Almonds
0.5 cup (70)
Sesame Seeds
2 tablespoons (18)
Soy Sauce
0.25 cup (61)
Rice Vinegar
2 tablespoons (30)
Honey
2 tablespoons (42)
Ginger
1 teaspoon (2)
Garlic
2 cloves (6)
Salt
0.5 teaspoon (3)
Black Pepper
0.25 teaspoon (1)
 Totals
50 oz (1,420 g)

 Calories 


 Ingredient
 Calories (kcal)
Cooked Chicken Breast
231
Mixed Greens
5
Carrots
41
Red Bell Pepper
37
Cucumber
8
Green Onions
32
Cilantro
1
Sesame Seeds
52
Slivered Almonds
132
Mandarin Oranges
74
Soy Sauce
8
Rice Vinegar
2
Honey
64
Sesame Oil
120
Garlic
4
Ginger
2
Lime Juice
8
Salt
0
Black Pepper
3
 Totals
824 kcal

 Steps 


Step 1: Cook the chicken
- Preheat the grill or stovetop skillet on medium heat.
- Season the chicken breasts with salt and pepper.
- Grill or cook the chicken on the skillet until fully cooked and no longer pink in the center, about 6-8 minutes per side.
- Remove the chicken from the heat and let it rest for a few minutes.
- Slice the cooked chicken into thin strips or bite-sized pieces.

Step 2: Prepare the dressing
- In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, minced garlic, grated ginger, and a pinch of red pepper flakes.
- Set the dressing aside.

Step 3: Assemble the salad
- In a large bowl, combine shredded lettuce, thinly sliced red cabbage, shredded carrots, sliced cucumbers, and sliced bell peppers.
- Toss the vegetables together until well mixed.

Step 4: Add the chicken and toppings
- Add the sliced chicken to the bowl of vegetables.
- Sprinkle chopped cilantro, sliced green onions, and toasted sesame seeds over the salad.

Step 5: Dress the salad
- Drizzle the prepared dressing over the salad.
- Toss the salad gently until all the ingredients are well coated with the dressing.

Step 6: Serve and enjoy
- Divide the Asian chicken salad into individual serving bowls or plates.
- Garnish with additional cilantro, green onions, and sesame seeds if desired.
- Serve immediately and enjoy your homemade Asian Chicken Salad in American cuisine.

 Substitutions 


Substitutions/Alterations for Asian Chicken Salad in American Cuisine:

1. Chicken breast:
- Substitute with cooked turkey breast or canned chicken breast, diced or shredded.
- Adjust cooking time if using raw chicken.

2. Napa cabbage:
- Substitute with green cabbage or iceberg lettuce, thinly sliced.
- Adjust the amount of dressing as needed, as these substitutes may have a milder flavor.

3. Carrots:
- Substitute with julienned or grated zucchini or yellow squash.
- Adjust the cooking time if using raw vegetables.

4. Red bell pepper:
- Substitute with diced tomatoes or cucumber for a refreshing crunch.
- Adjust the amount of dressing as needed, as these substitutes may add more moisture.

5. Green onions:
- Substitute with finely chopped white or red onions.
- Soak the substitute onions in cold water for 10 minutes to reduce their sharpness, if desired.

6. Cilantro:
- Substitute with fresh parsley or basil leaves.
- Adjust the amount of herbs to taste, as parsley and basil have different flavors.

7. Sesame seeds:
- Substitute with toasted sunflower seeds or chopped almonds for added crunch.
- Adjust the amount of seeds as needed, based on personal preference.

8. Soy sauce:
- Substitute with tamari sauce or coconut aminos for a gluten-free option.
- Adjust the amount of sauce as needed, as substitutes may have varying levels of saltiness.

9. Rice vinegar:
- Substitute with apple cider vinegar or white wine vinegar.
- Adjust the amount of vinegar to taste, as substitutes may have different levels of acidity.

10. Sesame oil:
- Substitute with olive oil or vegetable oil.
- Adjust the amount of oil as needed, keeping in mind that sesame oil has a stronger flavor.

Note: These substitutions are suggestions and may alter the overall taste and texture of the Asian Chicken Salad. Adjustments should be made based on personal preference and ingredient availability.

 Pairings 


- Sesame Ginger Dressing
- Crispy Wonton Strips
- Sliced Almonds
- Mandarin Oranges
- Avocado
- Cilantro
- Sriracha Sauce
- Rice Noodles
- Grilled Shrimp
- Fresh Lime Wedges

 Upgrades 


1. Improve presentation:
- Arrange the salad ingredients in a visually appealing way, such as creating a colorful and layered presentation with the vegetables and chicken.
- Use edible flowers or microgreens as garnish to add a pop of color and elegance to the dish.

2. Improve texture/flavor profile:
- Add crunchy elements like toasted sesame seeds, crushed peanuts, or crispy wonton strips for a textural contrast.
- Incorporate fresh herbs like cilantro, Thai basil, or mint to enhance the flavor and add a refreshing touch.
- Marinate the chicken in a flavorful Asian-inspired marinade, such as a combination of soy sauce, ginger, garlic, and honey, to infuse it with more depth of flavor.

3. Elevate with luxurious/premium ingredients:
- Use premium ingredients like grilled or poached organic chicken breast instead of regular chicken for a more tender and succulent texture.
- Substitute regular lettuce with crisp and vibrant butter lettuce or baby gem lettuce.
- Enhance the salad with premium additions like sliced avocado, julienned mango, or pickled daikon radish for a touch of sweetness and complexity.

 Diet Restrictions 


- Use skinless chicken breast instead of dark meat or fried chicken to reduce saturated fat content.
- Replace regular soy sauce with a low-sodium or gluten-free soy sauce for individuals with hypertension or gluten sensitivity.
- Increase the amount of vegetables, such as lettuce, cabbage, and carrots, to boost fiber content and overall nutritional value.
- Swap regular mayonnaise with a light or low-fat version to reduce calorie and fat intake.
- Consider using a sugar substitute or reducing the amount of added sugar in the dressing to cater to individuals with diabetes or those watching their sugar intake.
- Include a variety of fresh herbs, such as cilantro or mint, to enhance flavor without adding excessive salt or unhealthy fats.
- For individuals with nut allergies, omit or substitute peanuts with seeds like sunflower or pumpkin seeds.
- Offer gluten-free alternatives like rice noodles or quinoa instead of traditional wheat-based noodles.
- Provide options for a vegetarian or vegan version by replacing chicken with tofu, tempeh, or plant-based protein alternatives.
- Serve the dressing on the side to allow individuals to control the amount they use, especially for those watching their calorie or fat intake.

 Healthy Choices 


- Use grilled or baked chicken breast instead of fried chicken for a healthier protein option.
- Increase the amount of fresh vegetables like lettuce, spinach, cabbage, and carrots to boost the nutritional content.
- Replace high-sodium soy sauce with reduced-sodium soy sauce or tamari to reduce sodium intake.
- Swap out regular mayonnaise for a lighter alternative like Greek yogurt or light mayonnaise in the dressing.
- Add a variety of colorful vegetables such as bell peppers, cucumbers, and cherry tomatoes to enhance the salad's nutrient profile.
- Opt for whole grain noodles or quinoa instead of refined noodles to increase fiber and nutrient content.
- Consider adding some heart-healthy fats by including sliced avocado or a sprinkle of nuts or seeds like almonds or sesame seeds.
- Use a homemade dressing with fresh ingredients like lime juice, ginger, garlic, and a touch of honey instead of store-bought dressings that may contain added sugars and preservatives.
- Be mindful of portion sizes to control calorie intake, and consider serving the salad as a side dish rather than a main course if desired.

 Shortcuts 


1. Use pre-cooked chicken: Save time by using store-bought rotisserie chicken or leftover cooked chicken instead of cooking it from scratch.
2. Opt for bagged coleslaw mix: Skip the hassle of shredding cabbage and carrots by using pre-packaged coleslaw mix as a base for your salad.
3. Simplify the dressing: Instead of making a complex homemade dressing, use a store-bought Asian-style dressing or a simple combination of soy sauce, sesame oil, and rice vinegar.
4. Add crunchy toppings: Enhance the texture and flavor by using store-bought crispy chow mein noodles or fried wonton strips instead of making them from scratch.
5. Utilize frozen vegetables: Save time and money by using frozen edamame or snap peas instead of fresh ones. Simply thaw and add to your salad.
6. Substitute with cheaper ingredients: Replace expensive ingredients like cashews with more affordable options like peanuts or almonds for a similar nutty crunch.
7. Make it a wrap: Instead of assembling a salad, transform it into a quick and portable meal by wrapping the ingredients in a tortilla or lettuce leaves.
8. Double up for leftovers: Prepare a larger batch and store leftovers in the fridge for a quick and convenient lunch or dinner the next day.
9. Utilize a food processor: Speed up the prep time by using a food processor to chop vegetables, shred chicken, or make the dressing.
10. Plan ahead: Save time by prepping ingredients in advance, such as marinating the chicken, chopping vegetables, or mixing the dressing, so they are ready to use when you're ready to assemble the salad.