Crunchy Chicken & Mango Salad

4.2
(6)
6 Reviews

This Asian-inspired dinner salad has terrific crunch, thanks to sugar snap peas and napa cabbage. Give the dressing a kick of heat by adding a bit of sambal oelek, an Indonesian hot sauce that you can find in most large supermarkets and Asian grocery stores.

By
Carolyn Malcoun
Carolyn Malcoun
Carolyn Malcoun

As EatingWell's Associate Editorial Director, Carolyn Malcoun searches for cool farmers, chefs and other food stories to tell. She has a bachelor's degree in journalism from the University of Wisconsin and a culinary arts degree from New England Culinary Institute. She started at EatingWell as an intern in the Test Kitchen in 2005 and joined the editorial team soon after.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
close-up photo of salad greens
Prep Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Heart-Healthy High-Protein Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • ⅓ cup orange juice

  • 3 tablespoons rice vinegar

  • 3 tablespoons less-sodium soy sauce

  • 1 tablespoon toasted sesame oil

  • 2 teaspoons sambal oelek (Optional)

  • 6 cups thinly sliced napa cabbage

  • 2 cups sugar snap peas, thinly sliced diagonally

  • 2 cups shredded cooked chicken breast

  • 1 medium mango, sliced

  • ½ cup coarsely chopped fresh mint

  • ¼ cup sliced scallions

  • 2 tablespoons toasted sesame seeds

Directions

  1. Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.

Originally appeared: EatingWell Magazine, July/August 2018

Nutrition Facts (per serving)

285 Calories
9g Fat
25g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/2 cups
Calories 285
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 5g 17%
Total Sugars 16g
Protein 27g 54%
Total Fat 9g 11%
Saturated Fat 1g 7%
Cholesterol 60mg 20%
Vitamin A 3332IU 67%
Vitamin C 99mg 109%
Folate 5mcg 1%
Sodium 505mg 22%
Calcium 156mg 12%
Iron 10mg 53%
Magnesium 55mg 13%
Potassium 536mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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