Last Updated on January 5, 2025 by Arif Chowdhury
Eating healthy doesn’t have to feel like a chore. In fact, it can be a delightful experience packed with vibrant flavors, colors, and textures!
One such dish that embodies this philosophy is the Asian Chicken, Avocado and Cabbage Slaw. This delightful salad is not only refreshing and satiating but also aligns perfectly with your weight loss goals.
With shredded chicken, crunchy cabbage, creamy avocado, and a zingy ginger dressing, this recipe is sure to become a staple in your kitchen.
The Benefits of Ingredients in Our Slaw
Before we dive into the recipe, let’s take a moment to appreciate the nutritional powerhouse that this dish offers. Each ingredient contributes to not only flavor but also health benefits.
Shredded Chicken
Chicken is a fantastic source of lean protein. A 3.5-ounce serving of cooked chicken breast contains about 31 grams of protein and only 165 calories. Protein is vital for muscle maintenance, and it can keep you feeling full longer, helping curb those pesky cravings.
Cabbage
Cabbage is a low-calorie vegetable that packs a significant nutritional punch. With just 22 calories per cup, it’s rich in vitamins C and K, and it’s loaded with fiber. This fiber aids digestion and promotes a healthy gut, which is essential for weight management.
Avocado
Avocados have gained quite a reputation as a superfood, and for good reason! While they are higher in calories than other fruits, the healthy fats they contain—specifically monounsaturated fat—can help reduce bad cholesterol levels.
A one-ounce serving of avocado has about 45 calories and is full of fiber, making it a satisfying addition to any meal.
Sesame Seeds
These tiny seeds are a powerhouse of nutrients! Just one tablespoon of sesame seeds contains about 52 calories, but they also provide calcium, iron, magnesium, and antioxidants. They add a delightful crunch to our slaw and enhance its overall nutritional profile.
Ginger
Ginger is not only a flavor enhancer but also has numerous health benefits. It can help with digestion, reduce nausea, and even has anti-inflammatory properties. Plus, it adds a lovely zing to the dressing.
Recipe Overview
This Asian Chicken, Avocado and Cabbage Slaw can be prepared in about 30 minutes. It’s perfect for meal prep, lunch boxes, or a quick weeknight dinner. Ready to whip it up? Let’s go!
Ingredients
- For the Slaw:
- 2 cups cooked shredded chicken (about 1 medium chicken breast)
- 2 cups green cabbage, finely shredded
- 1 cup red cabbage, finely shredded
- 1 large ripe avocado, diced
- ¼ cup sesame seeds (toasted if desired)
- ½ cup carrots, grated (optional)
- Fresh cilantro or green onions for garnish (optional)
- For the Ginger Dressing:
- 3 tablespoons sesame oil
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon honey or maple syrup
- 1 tablespoon fresh ginger, grated
- Salt and pepper to taste
Cooking Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes (if cooking chicken)
- Total Time: 30 minutes
Step-by-Step Instructions
Step 1: Prepare the Chicken
If you don’t have leftover chicken, start by cooking your chicken breast.
- Boil or Bake the Chicken:
- Boiling Method: Place the chicken in a pot, cover with water, and bring to a boil. Reduce to a simmer for about 15-20 minutes until cooked through. Remove, let it cool, and shred.
- Baking Method: Preheat your oven to 375°F (190°C). Season the chicken breast with salt and pepper, and bake for 25-30 minutes. Once cooled, shred it using two forks.
Step 2: Prep the Vegetables
While your chicken is cooking, you can prepare the veggies.
- Shred the Cabbage:
- Use a sharp knife or a mandoline to finely shred both green and red cabbage.
- Grate the Carrots (if using):
- Peel and grate the carrots for added color and sweetness.
- Dice the Avocado:
- Cut the avocado in half, remove the pit, and scoop out the flesh. Dice it into bite-sized pieces.
Step 3: Make the Dressing
- Combine Ingredients:
- In a small bowl, whisk together sesame oil, rice vinegar, soy sauce, honey or maple syrup, grated ginger, salt, and pepper. Taste and adjust the seasoning as needed.
Step 4: Assemble the Slaw
- Combine All Ingredients:
- In a large bowl, combine the shredded chicken, cabbage, carrots (if using), and avocado.
- Add the Dressing:
- Pour the ginger dressing over the slaw and gently toss to combine, being careful not to mash the avocado.
- Top with Sesame Seeds:
- Sprinkle the toasted sesame seeds over the slaw and toss lightly.
Step 5: Serve
- Garnish:
- Top with fresh cilantro or green onions for a burst of flavor and color.
- Enjoy:
- Serve immediately or refrigerate for up to 2 days. This slaw is perfect as a main dish or a side!
Nutritional Benefits of This Dish
This Asian Chicken, Avocado and Cabbage Slaw is not only delicious but also low in calories and high in nutrients.
- Low-Calorie Count: This dish can be made for under 350 calories per serving, making it an excellent choice for weight loss.
- High Protein: With the chicken and sesame seeds, you’re looking at around 30 grams of protein per serving, which is fantastic for muscle recovery and keeping you full.
- Rich in Fiber: The combination of cabbage, avocado, and sesame seeds provides significant dietary fiber, contributing to digestive health and satiety.
Fun Fact
Did you know that a study published in the Journal of the Academy of Nutrition and Dietetics showed that people who consume more vegetables tend to weigh less?
This slaw is a perfect way to incorporate more veggies into your diet!
A Dish Worth Making
Incorporating dishes like the Asian Chicken, Avocado and Cabbage Slaw into your routine can transform healthy eating into a flavorful adventure.
With its vibrant colors, crunchy textures, and nutrient-dense ingredients, this recipe is not just about losing weight; it’s about enjoying the journey to better health.
So, gather your ingredients, get cooking, and relish every bite of this delightful slaw. Your taste buds and waistline will thank you!