Low-Carb Asian Chopped Salad Recipe With Garlic-Ginger Chicken

By
Rachael Hartley, RD, LD
Rachael Hartley
Rachael Hartley, RD, LD
Rachael Hartley, RD, LD, is a registered dietitian and certified intuitive eating counselor. She runs the popular The Joy of Eating blog.
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Updated on February 01, 2022
Reviewed
Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
 by
Kristy Del Coro, MS, RDN, CDN
Kristy Del Coro, MS, RDN, CDN
Reviewed by Kristy Del Coro, MS, RDN, CDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.
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asian chopped salad in a serving bowl
Rachael Hartley, RD, LD, CDE
Total Time: 35 min
Prep Time: 20 min
Cook Time: 15 min
Servings: 4

Nutrition Highlights (per serving)

333 calories
13g fat
16g carbs
40g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4
Amount per serving  
Calories 333
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 88mg 29%
Sodium 552mg 24%
Total Carbohydrate 16g 6%
Dietary Fiber 6g 21%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 40g  
Vitamin D 0mcg 0%
Calcium 120mg 9%
Iron 3mg 17%
Potassium 897mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Salads and satisfying usually don’t go in the same sentence. But this Asian chopped salad is packed with protein from grilled garlic-ginger chicken, edamame, and tons of crunchy, raw vegetables.

There’s no shortage of flavor from bright, fresh herbs and a tangy soy-lime dressing and the ingredients may even help boost your brain power. In fact, the Academy of Nutrition and Dietetics recommends cruciferous vegetables like cabbage to help improve memory. And cabbage along with other fiber-rich ingredients like raw carrots and edamame help to keep you feeling full and satisfied after eating.

Ingredients

  • 2 tbsps sesame oil, divided
  • 3 cloves garlic (peeled and finely minced)
  • 1 (1-inch) piece ginger (grated)
  • 1/4 tsp salt
  • 1 1/4 pound chicken breasts (boneless)
  • 1 head butter lettuce (chopped)
  • 1 (9-ounce) bag shredded cabbage
  • 1 large carrot (peeled and grated)
  • 1 cup edamame (shelled; defrosted if from frozen)
  • 1 cucumber (chopped)
  • 2 stalks celery (chopped)
  • 2 scallions (chopped)
  • 2 tbsps mint (chopped)
  • 2 tbsps cilantro (chopped)
  • 2 tbsps soy sauce (reduced sodium)
  • 1 tsp honey
  • Juice of 1 lime

Preparation

  1. In a small bowl, mix together 1 tbsp sesame oil, garlic, ginger, and salt. Rub all over chicken breasts and place in a zip-top bag in the refrigerator to marinate for 8 hours.

  2. When ready to cook, oil the grates of a grill and set on medium-high heat. When hot, place chicken on the grill and cook 5 to 7 minutes per side until grill-marked and chicken registers 160F in its thickest part. Remove from grill and set aside to cool.

  3. While chicken is grilling, toss lettuce, cabbage, carrot, edamame, cucumber, celery, scallions, mint, and cilantro together in a large bowl. When chicken has cooled slightly, shred into bite sized pieces with a fork. Add to the bowl with the vegetables.

  4. In a medium bowl, whisk together soy sauce, 1 tbsp sesame oil, honey, and lime juice. Add to salad and toss to combine. Serve immediately.

    Ingredient Variations and Substitutions

    Don’t eat meat? This salad can easily be made meatless by swapping chicken for tofu. Press the tofu dry, cut into bite-sized cubes, and toss with the ginger-garlic paste. You may want to add another tablespoon of sesame oil to help thin it down and coat the tofu. Skewer the tofu before grilling a couple minutes per side so it doesn’t fall through the grates.

    Although this salad is plenty filling, if you’d like to bulk it up a bit more with a complex carbohydrate, toss in a scoop of cooked brown rice or quinoa, both of which are packed with fiber and add to the protein count. You could also make it a noodle salad, mixing it with cooked and cooled brown rice noodles.

    Cooking and Serving Tips

    • To save time, look for pre-chopped or shredded cabbage, lettuce, and carrots.
    • Make your salad ahead of time as an easy, grab-and-go lunch. Pack lettuce in a separate bag and toss it together before eating. You may need to brighten the dressing a bit, so pack an extra lime wedge to squeeze over your salad before eating.
    • Forgot to marinate your chicken? Don’t worry—it’ll still have plenty of flavor if you give it a quick 15 minute bath in garlic and ginger.
    • Blend any leftover mint and cilantro together with olive oil and a bit of lime juice in a food processor for a tangy pesto to serve with fresh or roasted veggies.
    • Peel and store any extra ginger it in the freezer, where you can grate it from frozen using a microplane grater.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Moore M. 4 types of foods to support memory. Academy of Nutrition and Dietetics.

  2. Hervik AK, Svihus B. The role of fiber in energy balance. J Nutr Metab. 2019;2019:4983657. Published 2019 Jan 21. doi:10.1155/2019/4983657

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