Asian-Style Chicken Salad - 7g Carbs, 2g Fiber, 1g Sugar
From: www.diabeteshealth.com - Gerri French, MS/RD, CDE - April 2005
12 oz 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 Tbsp chopped green onions
1/4 cup slivered, toasted almonds, for garnish
--> Dressing
1/2 cup plain low-fat yogurt*
1/3 cup rice vinegar
1 Tbsp peanut or canola oil
1/2 tsp sesame oil
1 tsp "lite" soy sauce
1/2 tsp grated fresh ginger root
Mix the dressing ingredients in a large bowl.
Add the chicken and vegetables.
Toss together well.
Top with the almonds and serve.
Servings: 4
Nutrition per Serving:
270 Calories, 15g Total Fat, 3g Saturated Fat, 75mg Cholesterol,
260mg Sodium, 7g Total Carbs, 2g Dietary Fiber, 1g Sugar, 28g Protein
Serving Suggestions:
--> 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.
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