High Volume Low Calorie Mango Chicken Salad with Lemon-Ginger Dressing Recipe
This High Volume Low Calorie Chicken Salad is a refreshing, nutrient-dense meal perfect for healthy lunches or light dinners. Packed with fresh mixed greens, crunchy vegetables, tangy mandarin oranges, and protein-rich grilled chicken, it features a zesty lemon-ginger dressing that adds bright flavor without extra calories. The salad combines satisfying textures and vibrant colors, making it an ideal low-calorie, high-volume dish to keep you full and energized.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings
- Category: Side Dish
- Method: No-Cook
- Cuisine: American
- Diet: Low Calorie
Ingredients
For the Lemon-Ginger Dressing
- ½ teaspoon lemon zest
- ½ cup lemon juice, fresh squeezed
- 1 teaspoon grated fresh ginger
- 2 tablespoons olive oil
- 2 tablespoons maple syrup (optional; can use regular or sugar-free syrup)
- Salt and pepper, to taste
For the Salad
- 8 cups mixed salad greens
- 6 ounces cabbage, shredded (170 grams)
- 1 medium cucumber, chopped (½-inch dice, 1.27 cm)
- 1 medium red bell pepper, chopped (½-inch dice, 1.27 cm)
- 1 cup mandarin orange segments, drained
- 12 ounces grilled chicken breast, chopped (340 grams; can substitute chopped rotisserie chicken breast)
- 4 scallions, sliced
- 2 ounces chopped cashews (57 grams; approximately ½ cup)
Instructions
- Make the Dressing: In a one-cup canning jar, combine the lemon zest, fresh lemon juice, grated ginger, olive oil, maple syrup, and salt and pepper to taste. Secure the lid tightly and shake vigorously until all ingredients are well combined. Set the dressing aside.
- Prepare the Vegetables and Chicken: Shred the cabbage finely. Dice the cucumber and red bell pepper into ½-inch pieces. Slice the scallions thinly. Chop the grilled chicken breast into bite-sized pieces, ensuring that the pieces are relatively uniform for ease of eating.
- Assemble the Salad Base: Divide the mixed salad greens and shredded cabbage evenly between four salad containers or bowls.
- Add Salad Toppings: Evenly distribute the chopped cucumber, red bell pepper, and mandarin orange segments over the greens and cabbage. Then, add the chopped grilled chicken on top, ensuring all containers receive proportional amounts for balanced flavor and nutrition.
- Garnish and Finish: Sprinkle the sliced scallions and chopped cashews over each salad container as a final garnish, adding extra crunch and flavor.
- Serve: Add the lemon-ginger dressing to each salad right before serving to keep the greens crisp. Pack the salads for a healthy lunch or enjoy immediately. They store well refrigerated for up to four days.
Notes
- The maple syrup in the dressing is optional and can be substituted with regular syrup or a sugar-free alternative depending on dietary preferences.
- Using rotisserie chicken breast is a convenient shortcut if you're short on time.
- Keep the dressing separate until ready to eat to prevent soggy salad greens.
- This recipe is highly adaptable; feel free to swap or add your favorite crunchy nuts or seeds.
- The salad can be prepared in advance and stored in airtight containers to enjoy throughout the week.