Whalins Low Fat Asian Salad Recipes

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FAT FREE ASIAN SALAD DRESSING



Fat Free Asian Salad Dressing image

A tangy dressing that you only need to use a tiny bit of because it's richly flavored. It's fat free and wonderful! If you must, then you can drizzle a little olive oil into your salad after tossing it with this dressing but, honestly, it doesn't need it to make a delicious salad! Also a yummy dressing for sauteed tofu and vegetables. Enjoy!

Provided by SaraFish

Categories     Salad Dressings

Time 5m

Yield 1/2 cup, 4 serving(s)

Number Of Ingredients 7

2 garlic cloves
1 piece fresh ginger (about the size of a garlic clove)
3 ounces soy sauce
1 1/2 ounces red wine vinegar
1 tablespoon sugar
3 drops sesame oil
1/2 ounce water

Steps:

  • There are 2 options for preparing this dressing.
  • You can either whir ingredients in blender, which makes it a little frothy- which I like.
  • Or, you can finely mince the garlic and ginger and whip the rest of the ingredients together with a wire whisk.
  • Either way, it's fabulous!
  • You can easily double this recipe- just keep the 2 to 1 ratio for the garlic and ginger and the soy sauce and vinegar.

LOW FAT ASIAN SALAD



Low Fat Asian Salad image

Make and share this Low Fat Asian Salad recipe from Food.com.

Provided by Ninna

Categories     Vegetable

Time 30m

Yield 8 serving(s)

Number Of Ingredients 10

1 Chinese cabbage, wombok, shredded
1/2 cup shallot, chopped
1 cup fried Chinese noodles, I use Chang's
1/3 cup almonds, slivered
1/2 cup celery, sliced
2 tablespoons sesame seeds
1/2 cup French dressing, I use Kraft fat free
1 tablespoon soy sauce
1/3 cup brown sugar
1/4 cup red capsicum, red & green, coarsely chopped

Steps:

  • Toast almonds until browned, leave to one side.
  • Toast sesame seeds, they brown very quickly.
  • In a small container combine dressing, soy sauce and sugar, shake until sugar has dissolved.
  • Place shredded cabbage, sliced celery and shallots in a large serving bowl.
  • When ready to serve toss the noodles, sesame seeds, almonds and dressing with cabbage at the last minute as the noodles soften quickly.
  • Sprinkle with the chopped red and green capsicum for colour.

Nutrition Facts : Calories 193.4, Fat 12.9, SaturatedFat 1.5, Sodium 310.6, Carbohydrate 18.5, Fiber 1.4, Sugar 11.9, Protein 2.8

APPLEBEE'S LOW -FAT ASIAN CHICKEN SALAD



Applebee's Low -Fat Asian Chicken Salad image

Make sure you plan ahead for this one--chicken should marinate for a few hours if you want it to taste like the original. Todd Wilbur- TSR

Provided by Michelle_My_Belle

Categories     Salad Dressings

Time 4h20m

Yield 4 serving(s)

Number Of Ingredients 18

1 cup teriyaki marinade
4 chicken breast fillets
8 cups chopped romaine lettuce
8 cups chopped iceberg lettuce
3 cups shredded red cabbage
3 cups shredded green cabbage
2 cups shredded carrots
1 cup chopped green onion
1 1/3 cups crisp chow mein noodles
2 cups water
1/2 cup sugar
3 tablespoons dry pectin
1 tablespoon white vinegar
1/2 teaspoon soy sauce
1 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
1/4 teaspoon paprika

Steps:

  • Combine teriyaki marinade and chicken breasts in a medium bowl or plastic bag. Marinate chicken for 3-4 hours.
  • Prepare dressing by combining all ingredients in a small saucepan over medium heat.
  • Bring mixture to a boil while stirring often with a whisk.
  • Remove pan from heat to cool. When it has cooled, pour into a covered container and chill.
  • When chicken breasts have marinated, preheat grill or skillet to high heat. Cook for 3-4 minutes per side or until done.
  • Combine lettuces,cabbages , and 1 cup carrots; toss with dressing in a large bowl.
  • Divide salad among four plates. Sprinkle green onions and chow mein noodles over each salad.
  • When breasts are done, slice each one widthwise into one inch strips, then cut again into small pieces.
  • Top salad with chicken and add rest of carrots to the center of each salad.

LOW FAT ASIAN COLESLAW



Low Fat Asian Coleslaw image

This is so delicious you'd never guess it's low-fat. I tweaked a Weight Watchers recipe to suit my own tastes and it's become a favorite of ours! The sesame oil and cilantro add to it's distinctive taste.

Provided by Leslie in Texas

Categories     Vegetable

Time 10m

Yield 8 serving(s)

Number Of Ingredients 9

2 (11 ounce) bags coleslaw mix or 2 (12 ounce) bags broccoli coleslaw mix
1 medium red onion, diced
1 red bell pepper, cut into 1/4 x 1 inch strips
1 green bell pepper, cut like red pepper
3 tablespoons fresh cilantro, chopped
1/2 cup fat-free mayonnaise
1 teaspoon dark sesame oil
1/8 teaspoon ground pepper, to taste
1/2 teaspoon salt, to taste

Steps:

  • Whisk together the mayonnaise and sesame oil in a large bowl.
  • Add the remaining ingredients and toss to combine.
  • Cover and refrigerate until chilled.
  • Yields about 1 cup per serving.
  • 1 Weight Watcher point per serving.

WHALIN'S LOW-FAT ASIAN SALAD



Whalin's Low-Fat Asian Salad image

A variation of Pioneer Woman's Asian Noodle Salad--noodles are optional in this version and I added herbs (mint, basil, arugula). Varied the dressing to make it lower fat. Crowd pleaser--it always disappears very quickly. All the quantities can be changed according to your wishes--eyeball the amounts and ingredients according to your tastes and what you have on hand. You can make this several days ahead and store in the fridge. Keep the dressing separate. If you are not serving it within an hour or two do not mix in the spinach and arugula to keep them from getting too crushed. If I manage to have leftovers I sautÃ�© the salad in the dressing and serve it over brown rice for a wonderful stir fry dinner. The dressing is amazing and will keep for a week in the fridge. I usually make a double or triple batch and keep it in the fridge to use in stir fries. If I am making this for a large crowd I leave the jalepeno's out and serve them on the side for people to add as they want.

Provided by Papagayita

Categories     Salad Dressings

Time 30m

Yield 10 cups of salad, 8-10 serving(s)

Number Of Ingredients 24

3 cups purple cabbage, finely sliced
1 cup broccoli, cut into small pieces
4 carrots, cut into match stick size pieces
1 1/2 cups bean sprouts
2 bell peppers, sliced thin (red or yellow)
1 bunch cilantro, diced
1 jalapeno, finely diced (to taste!)
1 bunch cilantro, diced (use finely diced stems in dressing)
1 cup fresh basil leaf, shredded
1/2 cup fresh mint leaves
2 green onions, including green parts diced
2 cups Baby Spinach, washed
1 cup arugula, washed and stems cut off
1/2 cup pine nuts (optional or use crushed almonds)
4 tablespoons fresh ginger, minced
5 garlic cloves, minced (or to taste. I usually use 5-10)
2 tablespoons sesame oil
1/4 cup low sodium soy sauce
1 tablespoon olive oil (optional)
2 tablespoons brown sugar (to taste)
1 tablespoon jalapeno, diced (or to taste)
1/2 cup warm water (to taste)
1 lime, juiced
1/4 cup diced cilantro (use stems)

Steps:

  • Mix salad ingredients together.
  • Mix all dressing ingredients together (including minced cilantro stems but not including cilantro leaves) and shake to combine.
  • Pour dressing over salad before serving.
  • Note: You can dress the salad several hours before serving to allow the flavors to meld but if you are making several days worth of salad as I usually do, do not dress the salad until the day you will serve it.

Nutrition Facts : Calories 156.6, Fat 9.6, SaturatedFat 1, Sodium 311.4, Carbohydrate 16.8, Fiber 4.1, Sugar 8.5, Protein 4.5

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