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This Chinese Chicken Salad is a family favorite, perfect for picnics, school lunches, or as a healthy dinner option. With a mix of fresh vegetables, lean chicken, and a creamy peanut butter dressing, this salad is as flavorful as it is hearty. The addition of toasted sesame seeds and a burst of fresh ginger elevates the flavor profile, making it an irresistible dish for any occasion.

Full Recipe:

Ingredients

For the dressing:

¾ cup vegetable oil
¼ cup apple cider vinegar
⅓ cup soy sauce
2 tablespoons toasted sesame oil
3 tablespoons honey
2 large garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon toasted white sesame seeds
½ cup creamy peanut butter
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper

For the salad:

8 cups shredded cooked chicken (from roasted, grilled, or rotisserie chicken)
1 tablespoon olive oil
1 teaspoon kosher salt
Freshly ground black pepper to taste
1 pound green beans, asparagus, and/or sugar snap peas
2 sweet bell peppers, any color
10 ounces shredded carrots or thinly sliced carrots
4 green onions, thinly sliced
1 tablespoon toasted white sesame seeds (or black sesame seeds for a striking contrast)

Directions

Make the dressing: In a medium bowl, whisk together all dressing ingredients and set aside.
Prep the vegetables: Blanch the green beans, asparagus, and/or sugar snap peas in boiling salted water for 3-5 minutes until just crisp-tender. Transfer to ice water to stop cooking. Drain and set aside.
Shred the chicken: Use two forks to shred cooked chicken into bite-sized pieces.
Assemble the salad: In a large bowl, combine shredded chicken, blanched vegetables, shredded carrots, and sliced green onions.
Add the dressing: Pour the dressing over the salad ingredients and gently fold to combine.
Finish with sesame seeds: Sprinkle toasted sesame seeds over the top of the salad before serving.

Nutrients

Calories: 459 kcal
Carbohydrates: 18g
Protein: 26g
Fat: 33g
Saturated Fat: 6g
Polyunsaturated Fat: 24g
Cholesterol: 85mg
Sodium: 270mg
Fiber: 4g
Sugar: 10g

The Heart of the Salad: Shredded Chicken

The foundation of this Chinese Chicken Salad is the shredded chicken, which is both lean and protein-packed, making it the perfect choice for a healthy salad. You can use any cooked chicken you have on hand, such as roasted, grilled, or rotisserie chicken. The beauty of this salad is its versatility—you can even prep the chicken in advance, making it a great option for meal prep or a quick dinner.

The chicken is shredded into bite-sized pieces, which makes it easy to incorporate into the salad. Not only does it add a rich, savory flavor, but it also provides a hearty base that balances out the crunch of the vegetables and the creaminess of the dressing.

Blanching the Vegetables for Texture and Flavor

A crucial element of this salad is the vegetables, which bring both color and crunch to the dish. To maintain the fresh, crisp texture of the vegetables, they are blanched briefly in boiling salted water. Green beans, asparagus, or sugar snap peas are all great choices for this recipe. Blanching these vegetables for just 3-5 minutes makes them crisp-tender, enhancing their natural sweetness without compromising their texture.

After blanching, the vegetables are immediately transferred to ice water to halt the cooking process. This ensures they stay bright and vibrant in color while maintaining a satisfying crunch. These blanched vegetables are then combined with shredded carrots, which add another layer of texture and a touch of sweetness to the salad.

The Fresh and Flavorful Dressing

One of the standout elements of Chinese Chicken Salad is the dressing, which ties all of the ingredients together with its creamy, nutty, and tangy flavor. This dressing is a balance of vegetable oil, soy sauce, sesame oil, apple cider vinegar, honey, and creamy peanut butter. The combination of these ingredients creates a rich, umami-packed sauce with just the right amount of sweetness and acidity.

Fresh ginger and garlic are added for a fragrant kick, while toasted sesame seeds bring a slightly nutty, roasted flavor that complements the sesame oil. The result is a dressing that is bold and flavorful, elevating the taste of the salad without overpowering it.

Assembling the Salad

Once all the components of the salad are prepared—the chicken, vegetables, and dressing—it’s time to assemble the salad. In a large bowl, the shredded chicken is combined with the blanched vegetables, shredded carrots, and sliced green onions. The dressing is then poured over the ingredients, and everything is gently folded together to ensure the flavors are evenly distributed.

The final touch is a sprinkle of toasted sesame seeds, which add a finishing crunch and a boost of flavor. Whether you use white or black sesame seeds, this step brings a nice contrast to the salad and adds visual appeal.

Why Chinese Chicken Salad is Perfect for Any Occasion

Chinese Chicken Salad is a versatile dish that can be served in a variety of settings. It’s perfect for a picnic or a light lunch, as it’s both satisfying and easy to prepare in advance. The salad also makes for a great weeknight dinner option, as it can be made quickly and is full of healthy ingredients.

The mix of lean chicken, fresh vegetables, and creamy peanut butter dressing makes this salad a well-rounded and nutritious meal. It’s a good source of protein, fiber, and healthy fats, making it a filling dish that won’t leave you hungry an hour later. The fresh vegetables and bright dressing also provide a lot of vitamins and antioxidants, contributing to a well-balanced diet.

Additionally, this salad can be easily adapted to suit dietary preferences or restrictions. If you prefer a different type of protein, you can swap out the chicken for tofu, shrimp, or another lean meat. The vegetables can also be adjusted based on what’s in season or what you have in your fridge.

The Health Benefits of Chinese Chicken Salad

This salad is packed with health benefits, making it a great choice for anyone looking to enjoy a nutritious meal. The lean chicken provides a high-quality source of protein, which is essential for building and repairing tissues, and helps maintain muscle mass. The fresh vegetables, including green beans, asparagus, and carrots, are full of vitamins and minerals such as vitamin A, vitamin C, and potassium, which are important for overall health.

The dressing is made with peanut butter, which is a great source of healthy fats, particularly monounsaturated fats that promote heart health. Sesame oil also contains beneficial fats and is known for its anti-inflammatory properties. The addition of fresh ginger offers digestive benefits and helps boost the immune system.

With only 459 calories per serving, this salad is relatively low in calories, making it an ideal choice for those looking to eat healthily while still enjoying a flavorful meal. It provides 26 grams of protein, 4 grams of fiber, and 33 grams of fat, which includes heart-healthy unsaturated fats from the peanut butter and sesame oil.

Conclusion

In conclusion, Chinese Chicken Salad is a delicious and nutritious dish that combines fresh vegetables, lean chicken, and a creamy peanut butter dressing, all topped with toasted sesame seeds for added flavor and crunch. Whether you’re preparing it for a picnic, lunch, or dinner, this salad is sure to impress with its bold, balanced flavors and hearty texture. It’s the perfect choice for anyone looking to enjoy a healthy meal without sacrificing taste, and its versatility makes it easy to adapt to different preferences and occasions. With its vibrant flavors and satisfying ingredients, Chinese Chicken Salad is a must-try for any home cook.