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Healthified Thai Salad with Peanut Dressing

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50% less sat fat • 46% less sodium than the original recipe. This fresh and filling main-dish salad provides a whopping 10 grams of fiber per serving.

  • Prep Time 25 min
  • Total Time 40 min
  • Servings 4

Ingredients

Vegetarian Thai Salad

1
cup reduced-sodium chicken broth
1/2
cup bulgur
1
bag (10 oz) frozen shelled edamame
1
medium red sweet pepper, seeded and cut into thin bite-size strips
1/2
cup coarsely shredded carrot
1/2
cup thinly sliced red onion
2
tablespoons snipped fresh cilantro
4
cups fresh spinach leaves
2
tablespoons finely chopped honey-flavor dry-roasted peanuts
1
recipe Peanut Dressing (below)

Peanut Dressing

1/3
cup water
3
tablespoons reduced-fat creamy peanut butter
2
tablespoons reduced-sodium soy sauce
1
teaspoon sugar
1/4
teaspoon ground ginger
1/8
teaspoon crushed red pepper
1
clove garlic, minced

Directions

  • 1 In a medium saucepan, bring broth to boiling; add uncooked bulgur. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender and most of the liquid is absorbed. Drain if necessary. Meanwhile, prepare edamame according to package directions.
  • 2 Transfer bulgur and edamame to a large bowl; stir in sweet pepper, carrot, red onion, and cilantro.
  • 3 Divide spinach among four serving plates. Top with bulgur mixture; drizzle with Peanut Dressing. Sprinkle with peanuts.
  • 4 Peanut Dressing: In a small saucepan, combine 1/3 cup water, 3 tablespoons reduced-fat creamy peanut butter, 2 tablespoons reduced-sodium soy sauce, 1 teaspoon sugar, 1/4 teaspoon ground ginger, 1/8 teaspoon crushed red pepper, and 1 clove garlic, minced. Whisk constantly over medium-low heat about 3 minutes or until smooth and slightly thickened (mixture will appear curdled at first but will become smooth as it’s whisked over the heat). Makes about 2/3 cup.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 120
  • Sodium Reduced By 470mg
  • Dietary Fiber Added 4g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups bulgur mixture, 1 cup spinach, and about 3 tablespoons dressing
Calories
270
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
660mg
660%;
Total Carbohydrate
25g
25%
(Dietary Fiber
6g
6%
  Sugars
5g
5%
),
Protein
16g
16%
;
% Daily Value*:
Vitamin A
120%;
Vitamin C
50%;
Calcium
15%;
Iron
20%;
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1 1/2
*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 chicken broth 1 cup Progresso® reduced-sodium chicken broth
1/2 cup white rice 1/2 cup bulgur
4 cups chopped iceberg lettuce 4 cups fresh spinach leaves
3/4 cup bottled peanut sauce 2 tablespoons finely chopped honey-flavor dry-roasted peanuts
1/4 cup salted cocktail peanuts 1 recipe Peanut Dressing (below)
1/3 cup water
3 tablespoons reduced-fat creamy peanut butter
2 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1/4 teaspoon ground ginger
1/8 teaspoon crushed red pepper
1 clove garlic, minced
Nutritional Highlights
Calories
 
 
410 (before)
290 (after)
Dietary Fiber
 
 
6 g (before)
10 g (after)
Saturated Fat
 
 
3 g (before)
1 1/2 g (after)
Sodium
 
 
1020 mg (before)
550 mg (after)
Total Fat
 
 
17 g (before)
11 g (after)
Vitamin A (%DV)
 
 
80 (before)
130 (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/18/2013. 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 1/4 cups bulgur mixture, 1 cup spinach, and about 3 tablespoons dressing
Calories
270
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
660mg
660%;
Total Carbohydrate
25g
25%
(Dietary Fiber
6g
6%
  Sugars
5g
5%
),
Protein
16g
16%
;
% Daily Value*:
Vitamin A
120%;
Vitamin C
50%;
Calcium
15%;
Iron
20%;
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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