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A tasty chopped salad that can be light or hearty

April 13, 2017 | Steve Tischler
asian chopped salad

There are two delicious ways to enjoy this healthy Asian chopped salad, which is courtesy of Diane Basurto, RD, a health educator with the UCI Health Weight Management Program. The key to both is the wonderful texture you create by chopping all pieces to approximately the same half-inch size.

The hearty version of this recipe includes chicken and pasta, which makes it a true entrée salad. This version delivers a whopping 23 grams of protein per serving in one tasty dish.

The lighter version omits those two ingredients to create a vegetable-focused salad, although a dollop of peanut butter provides 9 grams of protein.

Diane’s Asian Chopped Salad

Servings: 6

Ingredients

Vegetable salad:

  • ½ head purple cabbage
  • ½ red bell pepper
  • ½ yellow bell pepper
  • 16 baby carrots
  • 1 whole medium cucumber, skinned
  • 16 sugar snap peas
  • 2 stalks celery
  • ¼ cup red onion, finely chopped
  • ¼ cup chopped cilantro
  • Crushed red pepper seeds – season to taste (optional)

Dressing per person:

  • 2 tablespoons Trader Joe's Sesame Soy Ginger Fat-Free Dressing (or similar)
  • 1 teaspoon natural peanut butter or 1 tablespoon PB2 Powdered Peanut Butter

Entrée salad add-ins (optional):

  • 6 ounces grilled chicken breast (chopped, 1 ounce per person)
  • 1 cup cooked small pasta

Directions

Chop all ingredients to approximately a half-inch length and mix together in a very large mixing bowl. Set aside. 

In a small mixing bowl, combine the salad dressing and peanut butter. Mix until well blended.  Pour over salad and toss until all salad ingredients are well coated. 

Serve slightly warm (heat in microwave for 1 minute and then toss again) or serve chilled.

To make a heartier entrée salad: Add the chopped chicken breast and cooked small pasta. 

Nutritional Information

Vegetable salad (per serving):

  • 177 calories
  • 5 g fat
  • 516 mg sodium
  • 9 g protein
  • 0 g trans fat
  • 1 g saturated fat
  • 0 g cholesterol
  • 23 g carbohydrates
  • 7 g fiber

Entrée salad (vegetables, chicken, pasta):

  • 313 calories
  • 6.5 g fat
  • 537 mg sodium
  • 23 g protein
  • 0 g trans fat
  • 1.5 g saturated fat
  • 26 g cholesterol
  • 40 g carbohydrates
  • 9 g fiber