Heart-Healthy Asian Chicken Salad
Elevate your lunch or dinner routine with this Heart-Healthy Asian Chicken Salad, a vibrant and nutrient-packed recipe designed to nourish your body while delivering bold, irresistible flavors. Featuring marinated, grilled chicken breast infused with soy sauce, ginger, and garlic, this salad is a celebration of wholesome ingredients and zesty Asian-inspired seasoning. Crisp mixed greens, crunchy bell peppers, julienned carrots, refreshing cucumber slices, and green onions create a colorful base, while a tangy lime-soy dressing ties everything together. Finished with toasted sesame seeds for a flavorful crunch, this dish is perfect for anyone looking to enjoy a low-fat, protein-rich meal that’s as delicious as it is healthy. Ready in under 40 minutes, it’s ideal for satisfying weeknight cravings or impressing guests at your next gathering!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon fresh ginger, grated
- 1 teaspoon honey
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 4 cups mixed salad greens
- 1 medium red bell pepper, thinly sliced
- 1 medium carrot, julienned
- 1 medium cucumber, thinly sliced
- 2 stalks green onions, sliced
- 1 tablespoon toasted sesame seeds
- 1 medium lime, juiced
- 0.25 teaspoon crushed red pepper flakes (optional)
Instructions
Begin by preparing the marinade for the chicken. In a small mixing bowl, whisk together 1 tablespoon of olive oil, 1 tablespoon of low-sodium soy sauce, grated ginger, honey, sesame oil, and 1 clove of minced garlic.
Place the chicken breasts in a zip-lock bag or shallow dish and pour the marinade over them. Ensure the chicken is well coated, seal the bag, and let it marinate in the refrigerator for at least 15 minutes or up to 2 hours for more intense flavor.
While the chicken is marinating, prepare the salad. In a large salad bowl, combine mixed salad greens, red bell pepper slices, julienned carrot, cucumber slices, and green onions.
For the dressing, in a small bowl, whisk together the remaining olive oil, soy sauce, lime juice, and the remaining clove of minced garlic. If desired, add crushed red pepper flakes for a bit of heat.
Preheat a grill or grill pan over medium heat. Remove the chicken from the marinade and grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is nicely charred.
Let the grilled chicken rest for a few minutes, then slice it into thin strips.
Assemble the salad by arranging the sliced chicken over the mixed greens and vegetables. Drizzle the dressing over the salad and toss gently to coat.
Sprinkle the toasted sesame seeds on top for added flavor and texture.
Serve the salad immediately, ensuring each serving includes a variety of the colorful vegetables and slices of grilled chicken.
Nutrition Facts
Calories |
1207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.5 g | 76% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 8.6 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1382 mg | 60% | |
| Total Carbohydrate | 47.5 g | 17% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 22.4 g | ||
| Protein | 120.6 g | 241% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 276 mg | 21% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2434 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
