Ask a Dietitian

Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Thai Chicken Salad

June 19th, 2012


Makes 6-8 servings


This salad can be served as a balanced meal in one serving. It contains 3 of the 4 food groups and lots of vegetables.


3                      chicken breasts (skinless/boneless)                               3

2                       cloves garlic crushed, 2 tsp. ginger crushed                 10 ml

2 Tbsp            soy sauce                                                                             30 ml

1-2 Tbsp         olive oil                                                                          15-30 ml

2 tsp.                sesame oil                                                                     10 ml

2 Tbsp            teriyaki sauce                                                           30 ml

1                      bag baby spinach                                                               1

2                      green onions                                                                       2

1/4 cup           chopped fresh cilantro                                                   63 ml

1/4 cup           toasted peanuts                                                                   63 ml

1                       red bell pepper sliced into strips                                       1

6 cups                        cooked and chilled vermicelli noodles or

whole wheat spaghetti                                                       1500 ml



1/4 cup           canola oil                                                                               63 ml

1/8 cup            balsamic vinegar                                                                 32 ml

2 Tbsp             brown sugar                                                                         30 ml

2 Tbsp             peanut butter                                                                        30 ml

2 tsp.                sesame oil                                                                            10 ml

2 Tbsp             soy sauce                                                                             30 ml

2 Tbsp             teriyaki sauce                                                                      30 ml

1/4 tsp.            dried chilies                                                                         1 ml

1 Tbsp             lime juice                                                                              15 ml


1.  Slice chicken breasts into strips; sauté in oil with garlic, ginger, soy sauce and teriyaki sauce, set aside.

2.  Add dressing ingredients to pan, heat and stir

3.  Place 1 cup noodles into each bowl, top with 1 cup spinach, sliced peppers, nuts and chicken slices, add dressing, sprinkle with fresh cilantro, serve.


Per serving: 302 Calories; Carbohydrate 9.7 g; Protein 26.3 g; Fat 15.2 g


Tip: Although peanuts are high in fat, it is primarily monounsaturated fat, which can help improve your cholesterol profile. Be sure you are using a natural peanut butter and not one with hydrogenated vegetable oils and icing sugar added.