Healthified Crunchy Asian Salad

63% less fat • 50% fewer calories • 70% more vitamin C than the original recipe—see the comparison Focus on the fresh, trim the ramen and top it with fruits and veggies. The result: a more vitamin-rich salad. From eatbetteramerica.

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(42 Ratings)

42 Ratings

5 Stars 71%

4 Stars 10%

3 Stars 14%

2 Stars

1 Stars

Member Reviews (15)

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PREP TIME
30 Min
TOTAL TIME
30 Min
SERVINGS
15

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

1 In large bowl, beat dressing ingredients with wire whisk until sugar is dissolved and mixture is well blended.
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.

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Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Turn this into a delicious main dish salad by adding shredded cooked chicken.

Chopped peanuts or honey-roasted peanuts would be a delicious substitute for the almonds in this recipe.

The ramen noodles will be crisp if the salad is served right after making it, but will soften if the salad is stored.

Got a question for our Kitchen Experts? Ask it in the Message Boards

Nutrition Information:

1 Serving (1 Serving)

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;

Percent Daily Value*:

Vitamin A 35 %;
Vitamin C 50 %;
Calcium 4 %;
Iron 4 %;

Exchanges:

0 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
0 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
1 1/2 Fat;

Carbohydrate Choices:

1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

Before	After
1 cup vegetable oil	1/3 cup canola oil
1/3 cup sugar	3 tablespoons sugar
2 teaspoons salt	3/4 teaspoon salt
2 packages (3 oz each) ramen noodle soup mix (any flavor)	1 package (3 oz) ramen noodle soup mix (any flavor)
1 cup sliced almonds (4 oz)	1/2 cup sliced almonds (2 oz)
	2 seedless oranges, peeled, coarsely chopped (1 1/2 cups)
	2 cups coarsely chopped fresh baby spinach leaves
	1 medium red bell pepper, cut into 1x1/8-inch strips

Nutritional Highlights

Calories		220 (before) 110 (after)
Fat		4 (before) 1 1/2 (after)
Saturated Fat		2 1/2 g (before) 1/2 g (after)
Sodium		360 mg (before) 150 mg (after)
Total Fat		19 g (before) 7 g (after)
Vitamin C (%DV)		15 (before) 50 (after)

Review & Comments

Write a Review

1 - 3 of 15 Reviews View All

Posted 6/17/2011 3:06:28 PM REPORT ABUSE Leamlass said:

Rating:

I just love this salad, and it really is delicious! I add dried cranberries, dates, ginger and raisins.

Posted 5/25/2011 12:33:46 PM REPORT ABUSE Member said:

Rating:

Love it! I like a salad with some crunch to it and this one definitely does. I made this for a family dinner and it was a big hit. The only change I made was to use a can of mandarine oranges instead of fresh oranges that would have to be peeled and cut up. Very, very tasty salad that does not absorb the dressing when there are leftovers.

Posted 7/6/2010 8:54:34 AM REPORT ABUSE lytlehouse said:

Rating:

This was delicious! I added a few ingredients to the dressing, it might have made it not as healthy, but it sure made it burst with flavor. I added 2 T. of all natural creamy peanut butter and 4 generous T. of sesame oil. I will definitely make this recipe again!

1 - 3 of 15 Reviews View All