Bone-Healthy Asian Chicken Slaw Salad

Recipes / September 10, 2019

I don’t know about you, but sometimes it doesn’t matter how much I love salads (which is a lot). They can get a little, well… boring! 

That’s why I’m always on the lookout for recipes that make salad exciting and surprising again. And that’s just what I’ve found with this Asian-style chicken slaw salad.

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

And not only is it easy and quick to prepare. It’s packed with nutrient- and fiber-packed veggies that are good for your bones! 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. 

This recipe is perfect for vegetarians and vegans, but some shredded chicken breast makes a great addition. That way, you’ll also be adding more protein, which is crucial for bone health. I almost always have some leftover chicken in the fridge, so I just shred it with a couple of forks, and toss it in with the rest of the salad ingredients.

This salad makes a great side dish, but it’s also substantial enough that I enjoy it as a main course. So, let’s get started — it’ll be ready in minutes!

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Asian Chicken Slaw Salad

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

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.)

Recipe Notes

The chicken is totally optional. Leave it out for a vegetarian version of this salad.

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
  • fresh basil
  • fresh cilantro
  • 2 cups chicken breast shredded
  • 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.

Asian Chicken Slaw Salad Takeaways

Most of us know we should be eating more fruits and veggies. One of the best ways to ensure you’re getting enough 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

Comments
Marie Saenger
Marie Saenger

I’ve made this recipe several times, and it is wonderful! So full of great flavors…it’s the perfect blend of all the Asian salad flavors I love. Thank you for posting this!

Blaire AlgaeCal
Blaire AlgaeCal

So glad you love the flavors, Marie! Thank you for your kind words 😃

– Blaire @ AlgaeCal

Mary Jo Hennessy
Mary Jo Hennessy

Always looking for quick and easy recipes healthy and calcium enriched meals with easy preparation!!!

Blaire AlgaeCal
Blaire AlgaeCal

Thanks for commenting, Mary! We hope you like it 😋

– Blaire @ AlgaeCal

Anne Griffin
Anne Griffin

Sounds like a great recipe! Will definitely try this. I will substitute peanut butter for almond butter. Upon researching bone health, I am finding out that i have to have about 65-75% alkaline foods, and only 25-35% acidic foods in my overall diet, to help with low bone density (80% alkaline required if actual osteoporosis is diagnosed. So almond butter and maybe a bit less chicken and a bit more vegetables to make this awesome recipe compliant with what I’ve learned.

Blaire AlgaeCal
Blaire AlgaeCal

It’s great to hear that you have been doing your own research, Anne! Those are wonderful adjustments.

We hope you enjoy! 😀

– Blaire @ AlgaeCal

Marilee
Marilee

No measurements for the basil, cilantro or pumpkin seeds?

Megan AlgaeCal
Megan AlgaeCal

Hi Marilee, good question!

The measurements for these will vary depending on personal preference. We used 1/4 cup pumpkin seeds, 1/8 cup green onion, and 1.5 tbsp each of chopped & packed basil and cilantro 😊

Hope this helps and be sure to let us know what you think of the recipe! 💕

-Megan @ AlgaeCal

Gloria Bliss
Gloria Bliss

What is considered a serving? 1/2 cup? 1 cup?

Megan AlgaeCal
Megan AlgaeCal

Hi Gloria, good question!

One serving for this recipe yields around 1.5 cups 😀

Hope this helps and let us know what you think of the recipe!

-Megan @ AlgaeCal

Sheri Jones
Sheri Jones

I used lemon instead of vinegar. I can’t have vinegar. I used raw almond butter instead of peanut butter – healthier. Also, can’t have soy, so used Bragg’s Liquid Aminos. Yummy!!

Megan AlgaeCal
Megan AlgaeCal

Sounds amazing, Sheri!

Glad you were able to get creative with making substitutions – we’ll have to try it your way sometime 😛

Thanks for taking the time to share! ❤️

-Megan @ AlgaeCal

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