No-Fat Chicken Salad Oriental
A light, flavorful chicken salad featuring mandarin oranges, water chestnuts, and a creamy banana-yogurt dressing, perfect for a refreshing lunch or healthy dinner option.
Ingredients
- 3/4 cup cooked boned skinless chicken breast meat, diced
- 1 can (10 1/2 oz.) mandarin oranges canned in juice, drained ⓘ
- 1/2 cup sliced water chestnuts ⓘ
- 4 tablespoons chopped green onion
- 1/4 cup chopped red pepper ⓘ
- 1/2 cup plain nonfat yogurt or yogurt cheese ⓘ
- 1/2 cup mashed banana ⓘ
- 3 tablespoons honey ⓘ
- 1 tablespoon lemon juice ⓘ
- 2 teaspoons apple cider vinegar ⓘ
- 1 teaspoon finely chopped ginger ⓘ
- dash of white pepper ⓘ
- 3 cups chopped romaine lettuce or dark leafy greens ⓘ
Instructions
- In a mixing bowl, combine the diced cooked chicken, drained mandarin orange segments, sliced water chestnuts, chopped green onion, and chopped red pepper.
- In a blender, combine the nonfat yogurt, mashed banana, honey, lemon juice, apple cider vinegar, chopped ginger, and white pepper.
- Puree the mixture until smooth.
- Pour the dressing over the chicken mixture, toss to combine, and chill before serving.
- Serve the salad over chopped romaine lettuce or dark leafy greens of your choice.
Tips & Substitutions
For added flavor, consider substituting the water chestnuts with sliced almonds for a crunchier texture. If you prefer a sweeter dressing, increase the honey slightly. You can also use Greek yogurt for a creamier consistency. Experiment with different greens like spinach or arugula for a unique twist. This recipe is versatile and can be adjusted to your taste, similar to other chicken recipes.
Serving Suggestions
Serve this flavorful chicken salad on a bed of romaine lettuce or alongside whole grain crackers for a light lunch. It pairs perfectly with a side of Mixed Vegetables(No Fat) or a refreshing fruit salad. For a more substantial meal, consider adding quinoa or brown rice to the mix.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad can become watery over time, so it's best to keep the dressing separate if possible. If reheating, consider warming the chicken slightly before mixing it back in, but be cautious not to overheat the greens.
Nutrition & Diet Analysis (per serving)
Each serving of No-Fat Chicken Salad Oriental contains roughly 619 calories, with 3g protein, 164g carbohydrates, and 0g fat. It is an excellent source of vitamin C (52% of the Daily Value) and dietary fiber (20% of the Daily Value), and a good source of vitamin A and iron. Note that it is relatively high in sodium, at 937mg per serving (41% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this chicken salad ahead of time?
Yes, you can prepare the chicken salad a day in advance. Just keep the dressing separate until you're ready to serve to maintain the freshness of the greens. This makes it a convenient option for meal prep or gatherings.
What can I substitute for the nonfat yogurt?
If you're looking for a dairy-free option, try using coconut yogurt or a plant-based yogurt alternative. You can also use low-fat sour cream for a similar tangy flavor, but keep in mind it will increase the fat content.
Is this salad suitable for a low-carb diet?
Yes, this chicken salad is relatively low in carbohydrates, especially if you skip the banana or reduce its quantity. The focus on protein and vegetables makes it a great choice for low-carb meal plans.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).