Asian Chicken Cranberry Salad – A Weight Watchers-Friendly Recipe

Welcome to a refreshing and flavorful recipe that’s perfect for those looking to enjoy a light, nutritious meal while staying on track with their Weight Watchers (WW) plan. Our Asian Chicken Cranberry Salad combines crisp vegetables, tender chicken, and a tangy cranberry dressing, offering a delightful balance of textures and tastes. This detailed guide will walk you through each step of preparing this salad, including ingredient measurements, step-by-step instructions, nutritional information, and WW SmartPoints values.

Ingredients:

For the Salad:

  • 2 cups cooked chicken breast, diced
    Note: Use skinless, boneless chicken breasts for a lean protein option. You can use leftover chicken or cook fresh chicken breasts as needed.
  • 4 cups mixed salad greens (e.g., spinach, romaine, and arugula)
    Note: Choose a variety of leafy greens for added texture and nutrients.
  • 1 cup shredded red cabbage
    Note: Adds a crunchy texture and vibrant color.
  • 1 cup shredded carrots
    Note: Provides sweetness and a pop of color.
  • 1/2 cup sliced almonds
    Note: Adds a nutty crunch. Opt for unsalted almonds to control sodium intake.
  • 1/2 cup dried cranberries
    Note: For a lower sugar option, use unsweetened dried cranberries or reduce the amount used.
  • 1/2 cup sliced green onions
    Note: Adds a fresh, mildly spicy flavor.

For the Dressing:

  • 1/4 cup rice vinegar
    Note: Adds a tangy flavor. For a milder taste, you can substitute with apple cider vinegar.
  • 2 tablespoons soy sauce (or tamari for gluten-free)
    Note: Provides a salty, umami flavor. Use low-sodium soy sauce to reduce the sodium content.
  • 1 tablespoon honey
    Note: Natural sweetener. For a lower-calorie alternative, you can use a low-calorie sweetener like stevia or monk fruit.
  • 1 tablespoon sesame oil
    Note: Adds a rich, nutty flavor. Use sparingly due to its high fat content.
  • 1 teaspoon grated fresh ginger
    Note: Adds a zesty, aromatic flavor.
  • 1 teaspoon minced garlic
    Note: Enhances the overall flavor of the dressing.

Instructions:

  1. Prepare Chicken:
  • If using raw chicken breasts, season with salt and pepper. Cook in a skillet over medium heat for 6-8 minutes on each side, or until fully cooked and no longer pink in the center. Alternatively, bake at 375°F (190°C) for 25-30 minutes.
  • Allow the chicken to cool before dicing into bite-sized pieces.
  1. Prepare Vegetables:
  • Rinse and dry the salad greens. Tear or chop them into bite-sized pieces if needed.
  • Shred the red cabbage and carrots using a grater or food processor.
  • Slice the green onions thinly.
  1. Make the Dressing:
  • In a small bowl, whisk together 1/4 cup rice vinegar, 2 tablespoons soy sauce, 1 tablespoon honey, 1 tablespoon sesame oil, 1 teaspoon grated fresh ginger, and 1 teaspoon minced garlic.
  • Taste and adjust seasoning as needed. If you prefer a sweeter or tangier dressing, adjust the honey or vinegar accordingly.
  1. Assemble the Salad:
  • In a large salad bowl, combine the mixed greens, shredded red cabbage, shredded carrots, and diced chicken.
  • Toss gently to combine.
  • Drizzle the prepared dressing over the salad and toss until evenly coated.
  1. Add Toppings:
  • Sprinkle the sliced almonds and dried cranberries over the top of the salad.
  • Garnish with sliced green onions.
  1. Serve:
  • Divide the salad among serving plates or bowls.
  • Serve immediately for the best texture and flavor. Alternatively, refrigerate the salad for up to 2 hours before serving if you prefer it chilled.

Nutritional Information (Per Serving – Based on 4 Servings):

  • Calories: Approximately 280
  • Total Fat: 14g
  • Saturated Fat: 2g
  • Cholesterol: 85mg
  • Sodium: 550mg
  • Total Carbohydrates: 23g
  • Dietary Fiber: 4g
  • Sugars: 15g
  • Net Carbs: 19g
  • Protein: 25g

Weight Watchers SmartPoints:

  • Blue Plan: 6 SmartPoints
  • Green Plan: 7 SmartPoints
  • Purple Plan: 5 SmartPoints

Note: SmartPoints values are approximate and may vary based on ingredient brands and specific types used. Always double-check the values with your WW app or program.

Tips and Variations:

  • Protein Alternatives: For a variation, you can use cooked shrimp, tofu, or a different type of poultry in place of the chicken.
  • Vegetarian Option: Replace chicken with chickpeas or another plant-based protein to make the salad vegetarian-friendly.
  • Crunchy Addition: For extra crunch, add a handful of snap peas or chopped bell peppers.
  • Dressing Variations: Customize the dressing by adding a dash of sriracha for heat or a tablespoon of peanut butter for a richer flavor.

Storage and Make-Ahead:

  • Storage: Store leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate until ready to serve to prevent the salad from becoming soggy.
  • Make-Ahead: Prepare the salad ingredients and store them separately. Combine and dress the salad just before serving to maintain freshness.

Conclusion

Our Asian Chicken Cranberry Salad is a delightful combination of flavors and textures that makes for a satisfying, Weight Watchers-friendly meal. With its crunchy vegetables, tender chicken, and tangy dressing, this salad offers a healthy yet delicious option for any lunch or dinner. By keeping the ingredients fresh and the preparation simple, this recipe ensures that you can enjoy a flavorful, low-point meal without compromising your dietary goals. Enjoy this vibrant salad as part of your balanced eating plan, and savor the delicious flavors with every bite!