Asian Chopped Salad

As the temperatures rise and summer unfolds, there’s nothing quite like a light and refreshing salad to keep you cool and nourished. This Asian Chopped Salad is not only vibrant and tasty but also packed with nutrients to support your overall well-being. It’s a perfect addition to your meal rotation, especially if you’re aiming to boost your health with seasonal produce.

Why You’ll Love This Salad

This Asian Chopped Salad is a medley of crunchy vegetables and fresh flavors. It combines mixed leafy greens, shredded red cabbage, julienned carrots, and more to create a nutrient-dense base. With a delicious homemade dressing that ties everything together, this salad is both satisfying and nourishing.

Ingredients

For the Salad:

• 4 cups mixed leafy greens (spinach, kale, romaine)
• 2 cups shredded red cabbage
• 2 cups julienned carrots
• 2 cups diced cucumber
• 1 cup chopped green onions
• 1 cup cilantro leaves
• 1/2 cup toasted almonds
• 1/4 cup sesame seeds
• 1 cup mandarin orange segments (optional)
• 30g protein of choice for each serving (chicken, tofu, or shrimp recommended)

For the Dressing:

• 1/4 cup soy sauce (or tamari for gluten-free)
• 2 tablespoons rice vinegar
• 2 tablespoons sesame oil
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated ginger
• 1 clove garlic, minced

Instructions

1. Prepare the Salad:
   • • In a large bowl, combine all the salad ingredients: mixed leafy greens, shredded red cabbage, julienned carrots, diced cucumber, chopped green onions, cilantro leaves, toasted almonds, sesame seeds, and mandarin orange segments if using.
2. Make the Dressing:
   • • In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey or maple syrup, grated ginger, and minced garlic until well combined.
3. Assemble the Salad:
   • • Pour the dressing over the salad and toss gently to combine everything evenly.
4. Add Protein:
   • • Top each serving with 30g of your choice of protein to make it a complete meal.
5. Serve:
   • • Enjoy immediately for the freshest flavor and crunch.

Nutrition Facts (Per Serving with 30g Protein Added)

Assuming 4 servings and adding 30g of grilled chicken breast (approximately 165 calories, 31g protein, 3.5g fat, 0g carbs) to each serving, here’s the nutritional breakdown per serving:

• Calories: 452
• Protein: 39g
• Fat: 25g
• Carbohydrates: 29g
• Fiber: 6g
• Sugars: 13g

Note: Nutritional values may vary based on the exact type and quantity of protein and ingredients used.

Benefits of This Salad

• Leafy Greens: Spinach, kale, and romaine are rich in vitamins A, C, and K, and provide essential minerals like iron and calcium.
• Red Cabbage: High in antioxidants and vitamins C and K, it supports immune health and promotes skin health.
• Carrots: Packed with beta-carotene, which is converted to vitamin A in the body, supporting vision and skin health.
• Cucumber: Hydrating and low in calories, making it a great addition to any salad.
• Protein: Adding protein makes the salad a complete meal, enhancing satiety and muscle repair.

Final Thoughts

This Asian Chopped Salad is not just a feast for your taste buds but also a nutritional powerhouse. It’s perfect for a light lunch or a refreshing dinner option. Incorporate this into your summer meal plans and enjoy the benefits of fresh, seasonal ingredients along with a tasty, satisfying meal.

Feel free to experiment with different proteins and toppings to make it your own. Enjoy a healthy, vibrant July with this nutritious salad!