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What's Better than Applebees Oriental Chicken Salad? Enjoying all the flavor with less than half the fat and calories. Less than 500 calories and 29g fat.
The story behind Better than Applebees Oriental Chicken Salad
I know. It's not hard to be better than Applebees. But I do admit, their Oriental Chicken Salad is one dish I will eat when I'm out and about and wanting something to eat that is not Thai, Pho or Sushi.
I generally go to Applebee's when I'm on my way to Trader Joe's and decide that I'd better eat something before I go in and shop. You know, shop on a full stomach so everything doesn't look so good. As I wrote in my article - The Good, the Bad and the Ugly Truth About Salads, Applebees Oriental Chicken Salad, as served, has a whopping 1398 calories and 98 grams of fat.
No, that's not a mistake.
It's the actual number of calories and fat.So even while I order my dressing on the side, and use the fork dipped in the dressing method of eating, I'm sure I'm still consuming more fat and calories than I would if I made it myself.
I could also add more of what I wanted (healthy veggies) and less of what makes it so full of calories and fat - their dressing, the fried noodles, and almonds.
So I came up with my Better than Applebees Oriental Chicken Salad. Using the same amount of chicken tenders that I purchase from the deli counter (210 calories, 10g fat) and my Low-Fat Honey Mustard Dressing (61 calories, 4g fat) well ... you do the math.
My Better than Applebees Oriental Chicken Salad is full of healthy cabbage and lettuce, with a light sprinkle of almonds and chow mein noodles.
It has all the flavor of the Applebees salad with only about 500 calories and 29g fat.
Of course, most of the fat is due to the fried chicken tenders.
I suppose you could make this with grilled chicken, but it wouldn't be the same. It would be different than Applebees Oriental Chicken Salad.
I like the original. So I'm sticking to fried chicken tenders.
This salad was perfect the other night when the temperatures soared into the 100's and I didn't want to turn on any kind of fire, anywhere. Not the stove, not the oven, not the outside grill. This salad is just chopped, toss and eat.
Ah yes...Summer living at its best; eating a delicious salad on the patio, with a nice refreshing Pinot Gris. Easy clean-up too!
Better than Applebees Oriental Chicken Salad
LindySez
What’s Better than Applebees Oriental Chicken Salad? Enjoying all the flavor with less than half the fat and calories. Less than 500 calories and 29g fat.
½headabut 4 cups Napa cabbage, sliced to whatever thickness you like
½package coleslaw mix
2cupsiceberg lettucesliced like the cabbage (gives a nice fresh crunch) or romaine lettuce
½red bell peppersliced thinly into 2-inch lengths
3green onionsthinly sliced
¼cupcilantro leaves
½cupChinese style Chow Mein Noodles
¼cuptoasted almond slices
4breaded and fried chicken tendersfrom the deli, or make them yourself
Instructions
In a large bowl mix together the Napa cabbage, coleslaw mix, lettuce, bell pepper, onions, and cilantro leaves with just enough dressing to lightly coat them. Divide the salad into two large serving plates. Cut the tenders thinly and place on top of the salad, (save remaining dressing in the refrigerator for another use) then sprinkle the Chow Mein noodles and almonds over the top. Serve with additional dressing on the side, if desired.
Notes
Find the recipe for Low-Fat Honey Mustard Dressing here
Keyword Applebees copycat salad, fried chicken salad with cabbage, low-fat chicken salad, main course salad
Tried this recipe?Let us know how it was!
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Comments
Shirley J. James
Companies likes McDonalds has also put forward their nutrition data but not to the extent that Applebee’s Nutrition has.
As I wrote in my article - The Good, the Bad and the Ugly Truth About Salads, Applebees Oriental Chicken Salad, as served, has a whopping 1398 calories and 98 grams of fat. No, that's not a mistake. It's the actual number of calories and fat.
How to Make Oriental Salad Dressing. In a medium bowl, combine sugar and rice vinegar and mix until sugar is completely dissolved. Add the mayonnaise, both sesame oils, and the mustard. Stir until well blended.
Asian grilled chicken salad: Sounds pretty harmless right? The name is deceptively healthy, but add-ons like fried noodles, almonds and a sodium-filled Asian-style vinaigrette add up to over 1,200 calories, alarmingly high sodium and more than 12 grams of saturated fat.
Sauza points out that "at 178 grams of sugar for the Donut Dippers, and over 1,500 calories per serving, this dessert contains more calories than many whole meals at Applebee's."
A long-running favorite, crispy breaded chicken tenders top a bed of fresh Asian greens, crunchy noodles and almonds tossed in our Oriental vinaigrette. Served with a golden brown signature breadstick brushed with buttery garlic and parsley.
You can purchase the dressing at Applebee's ($3.50 for 16 ounces), or try the similar recipe printed here. The Oriental Chicken Salad is Applebee's most popular salad; I've adapted the recipe for 4 servings.
This Asian Sesame Dressing is one of my all time most-used salad dressings, because it keeps for weeks and it's so easy to make – just soy sauce, sesame oil, olive oil, vinegar and sugar.
Typically, you can't go wrong with chicken breast, and Applebee's is no exception. One of the healthier menu options at Applebees is the Grilled Chicken entree, shares Michelle Rauch MSc RDN, of The Actors Fund. "At only 190 calories for the chicken breast, this choice leaves some leeway for your side dish options.
At first glance, many of Applebee's salads appear to be among the least healthy meals. Keep in mind that the nutrition information displayed includes salad dressing. While many of the salads are made with fried food, cheese, and other high-fat extras, you can use the menu options to create a more nutritious version.
The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.
14 oz of oriental salad (Dunkin' Donuts) contains 580 Calories. The macronutrient breakdown is 26% carbs, 53% fat, and 20% protein. This is a good source of protein (54% of your Daily Value), fiber (14% of your Daily Value), and vitamin a (150% of your Daily Value).
Introduction: My name is Kerri Lueilwitz, I am a courageous, gentle, quaint, thankful, outstanding, brave, vast person who loves writing and wants to share my knowledge and understanding with you.
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