Focus on the fresh, and trim the ramen. The result: a more vitamin-rich salad.
By cutting back on less healthy ingredients, we made a Crunchy Asian Salad with less fat and fewer calories than the original. And we added fresh fruits and vegetables to top it all off.
Dressing:
1 cup vegetable oil >
1/3 cup canola oil
1/3 cup sugar >
3 tablespoons sugar
2 teaspoons salt >
3/4 teaspoon salt
Salad:
2 packages (3 oz each) ramen noodle soup mix >
1 package (3 oz) ramen noodle soup mix
1 cup sliced almonds >
1/2 cup sliced almonds
added red bell pepper
added fresh oranges
added fresh spinach
Nutritional Highlights
220 (before)
110 (after)
19 g (before)
7 g (after)
360 mg (before)
150 mg (after)
15 % (before)
50 % (after)
30 min |
30 min |
15 servings (2/3 cup each) |
Dressing
1/3 cup canola oil
1/3 cup rice vinegar
3 tablespoons sugar
3/4 teaspoon salt
1/2 teaspoon pepper
Salad
1 package (3 oz) ramen noodle soup mix (any flavor)
1 bag (16 oz) coleslaw mix (shredded cabbage and carrots)
8 medium green onions, sliced (1/2 cup)
1/2 cup sliced almonds (2 oz)
1 medium red bell pepper, cut into 1x1/8-inch strips
2 seedless oranges, peeled, coarsely chopped (1 1/2 cups)
2 cups coarsely chopped fresh baby spinach leaves
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1 In large bowl, beat dressing ingredients with wire whisk until sugar is dissolved and mixture is well blended.
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2 Break up ramen noodles in bag before opening. Discard seasoning packet from soup package. Add noodles and all remaining salad ingredients except oranges and spinach to dressing; toss to mix well. Stir in oranges and spinach. Serve immediately or refrigerate up to 8 hours.
Chopped peanuts or honey-roasted peanuts would be a delicious substitute for the almonds in this recipe.
Turn this into a delicious main dish salad by adding shredded cooked chicken.
Did You Know? The ramen noodles will be crisp if the salad is served right after making it, but will soften if the salad is stored.
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Nutritional Information
2/3 cup each:
Calories 110 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 9g (Dietary Fiber 2g, Sugars 6g); Protein 1g
% Daily Value
Vitamin A 35%; Vitamin C 50%; Calcium 4%; Iron 4%
Exchanges
1 Vegetable, 1 1/2 Fat
Carbohydrate Choices
1/2
