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Bone-Healthy Asian Chicken Slaw Salad

This fresh, colorful salad really has it all. Satisfying crunch. A dressing that’s both tangy and creamy. A hint of spiciness, and a pinch of sweetness, too (but without any added sugar).

Plus, it’s packed with nutrient- and fiber-rich veggies that are good for your bones too! For instance, red bell pepper (which is actually a fruit… I often forget that!) is a very high source of vitamin C. Red cabbage also has lots of calcium, potassium, and vitamins C and K. And pumpkin seeds provide protein, magnesium, and fiber. 

But my favorite part? The shredded chicken breast. It provides extra protein, which is crucial for bone health, and really complements the salad beautifully.

So, let’s get started — it’ll be ready in minutes!

Asian Chicken Slaw Salad

Course Salad
Cuisine Chinese
Keyword salad
Prep Time 10 minutes
Cook Time 20 minutes
Servings 5
Calories 267 kcal

Ingredients

Salad

  • 1/2 head napa cabbage thinly sliced
  • 1/2 head red cabbage thinly sliced
  • 1 red bell pepper thinly sliced
  • 1 yellow bell pepper thinly sliced
  • 1 large carrot shredded
  • 6 green onions thinly sliced
  • 1.5 tbsp fresh basil
  • 1.5 tbsp fresh cilantro
  • 2 cups chicken breast cooked and shredded
  • 1/4 cup pumpkin seeds

Salad Dressing

  • 6 tbsp rice wine vinegar
  • 3 tbsp olive oil
  • 1 tbsp sesame oil
  • 5 tbsp creamy peanut butter
  • 3 tbsp soy sauce
  • 2 tbsp fresh ginger root peeled and minced
  • 4 garlic cloves minced
Nutrition Facts
Asian Chicken Slaw Salad
Amount Per Serving
Calories 267 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3g19%
Cholesterol 38mg13%
Sodium 790mg34%
Potassium 968mg28%
Carbohydrates 19g6%
Fiber 5g21%
Sugar 8g9%
Protein 21g42%
Vitamin A 4215IU84%
Vitamin C 151mg183%
Calcium 140mg14%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. Prep your dressing. Whisk all the dressing ingredients together in a bowl until they’re thoroughly blended. Set aside.
  2. Combine the salad ingredients in a separate bowl. Use as much basil, cilantro and pumpkin seeds as you prefer.
  3. Pour the dressing over the salad and toss to combine. Serve immediately. (If you like, add a little more soy sauce.)

Asian Chicken Slaw Salad Takeaways

One of the best ways to ensure you’re getting enough bone-building nutrients is to prepare them in creative ways that actually make them craveable. They don’t have to be boring… and this salad proves it! The variety of flavors and textures is so delicious and satisfying, you may forget you’re actually doing your body a favor. (That includes your bones!)

I hope you enjoy this tasty salad as much as I do. Please let me know your thoughts in the comments section below. And if you customize the recipe in your own special way, I’d love to hear about that, too!

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.