Amazing and Healthy Thai Chicken Salad

This recipe has a lot of ingredients, but don’t let that fool you into thinking it’s tricky. There’s very little prep work involved besides gathering the components and chopping some vegetables and herbs. The result is a balanced meal in a bowl that tastes like an indulgent treat, but that is low in calories, high in protein and fiber, and a source of healthy fats, health-promoting antioxidants, micronutrients, and phytonutrients. 

‍

The range of ingredients add a variety of flavors and textures that create what may become one of your favorite go-to meals. Sweet mango, carrots, and cabbage, savory garlic and scallions, sour lemon grass, and acidic lime juice are just a few of the flavors. Savor crisp vegetables, chewy chicken, and creamy dressing starring peanut butter.

‍

Here are a few tips. 

• Cook chicken just for this recipe, or make extra chicken at a previous meal and use the leftovers in this recipe. Rotisserie chicken is another option. 
• Shrimp, fish, and tofu are alternatives to chicken.
• Make the noodles ahead of time or use leftover noodles so they can cool before you need them.
• Gluten-free options for noodles include brown rice or bean noodles, and tamari is a gluten-free alternative to soy sauce.
• For a low-carb alternative, skip the noodles. If desired, use shirataki noodles or spiralized zucchini noodles instead. 
• For spicy heat, add chili sauce or red pepper flakes to the dressing.
• Pineapple and mango work equally well in this dish. They both add sweetness and vitamin C. 
• Try garnishing the salad with additional pineapple or mango and 1 tablespoon of chopped peanuts.
• It’s okay to use a whisk and a small bowl instead of a food processor to make the dressing. It can just take an extra minute to blend the peanut butter with the other ingredients.

Recipe for Thai Chicken Salad with Mango Dressing

Makes 4 servings

Ingredients:

Dressing: 

• 3 tablespoons of creamy peanut butter at room temperature
• 2 tablespoons of low-sodium soy sauce or tamari
• 3 tablespoons of diced fresh mango
• 1 tablespoon of lime juice
• 1 tablespoon of rice wine vinegar
• 1 clove of garlic, pressed or minced
• 1-2 tablespoons of warm water

Salad:

• 4 ounces of whole-grain soba or spaghetti, or buckwheat noodles
• 2 cups (about 12 ounces) of shredded or cubed cooked skinless chicken breast
• 1-2 cups of shredded green or red cabbage
• 1 cup of shredded carrots
• 1 cucumber, thinly sliced or julienned
• 3 scallions or green onions, thinly sliced
• (Optional garnishes) lime zest, lemon grass, cilantro

Instructions:

• Cook the noodles according to the package instructions. Drain and set aside to cool.
• In a blender or food processor, add the peanut butter, soy sauce or tamari, mango, lime juice, rice wine vinegar, and garlic. Blend until the peanut butter is completely incorporated and the dressing is smooth. Add warm water if needed to thin the dressing as desired. 
• In a large bowl, toss the cabbage, carrots, bell pepper, cucumber, scallions, and chicken. Add the dressing and toss to coat. Add the noodles and toss gently. 
• Serve with any desired garnishes.

Nutrition information per serving: 340 calories; 13 grams of fat; 2 grams of saturated fat; 60 mg cholesterol; 350 mg sodium; 30 grams of carbohydrates; 4 grams of fiber; 5 grams of sugar; 25 grams of protein

‍