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Healthified Crunchy Asian Salad

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

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 15

Ingredients

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

Directions

  • 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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 110
  • Fat Reduced By 12g
  • Vitamin C Added 35%
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
230mg
230%;
Total Carbohydrate
12g
12%
(Dietary Fiber
2g
2%
  Sugars
6g
6%
),
Protein
2g
2%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
50%;
Calcium
4%;
Iron
4%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

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)
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
Nutritional Highlights
Calories
 
 
220 (before)
110 (after)
Total Fat
 
 
19 g (before)
7 g (after)
Vitamin C (%DV)
 
 
15 % (before)
50 % (after)

Did You Know?

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.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
230mg
230%;
Total Carbohydrate
12g
12%
(Dietary Fiber
2g
2%
  Sugars
6g
6%
),
Protein
2g
2%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
50%;
Calcium
4%;
Iron
4%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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