Home >> Recipes >> Applebee'sŪ >> Applebee's Low-Fat Asian Chicken Salad Copycat Recipe  
Applebee's Low-Fat Asian Chicken Salad Copycat Recipe
Applebee's Low-Fat Asian Chicken Salad
By Todd Wilbur

Recipe Type: Salad
Calories: 250
Cook Time: 4 hours
Recipe Rating: 4.8 (12 reviews)
 

As the seasons change so does the menu, at this popular 1064-unit casual restaurant chain. You'll find this item in the "Low-Fat and Fabulous" column during the summer months where it's been a favorite since 1997. As with any salad, the waistline violator is the traditionally fat-filled dressing that's drizzled in gobs over the top of very healthy greens. A tablespoon of dressing is usually around 10-12 grams of fat each. So if we can just figure out a cool way to make the dressing fat-free, we're well on our way to making huge salad—four of them to be exact—with only 12 grams of fat on the entire plate. Most of those grams come from the chicken breast, while the crunchy chow mein noodles pick up the rest. Just be sure to plan ahead when you make this one. The chicken should marinate for a few hours if you want it to taste like the original. Get ready for some big, meal-size salads.

Nutrition Facts
Serving Size–1 salad
Total Servings–4
Calories per serving–575
Fat per serving–12g

Source: Low-Fat Top Secret Recipes by Todd Wilbur.

1 cup teriyaki marinade
4 chicken breast fillets

Fat-Free Asian Dressing
2 cups water
1/2 cup granulated sugar
3 tablespoons dry pectin
1 tablespoon white vinegar
1/2 teaspoon soy sauce
1 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
1/4 teaspoon paprika

8 cups chopped romaine lettuce
8 cups chopped iceberg lettuce
3 cups shredded red cabbage
3 cups shredded green cabbage
2 cups shredded carrots
1 cup chopped green onion
1 1/3 cups crispy chow mein noodles

1. Combine teriyaki marinade and chicken breasts in a medium bowl or resealable plastic bag. Marinate chicken for 3 to 4 hours.

2. Prepare the dressing by combining all of the ingredients in a small saucepan over medium heat. Bring mixture to a rolling boil while stirring often with a whisk, then remove the pan from the heat to cool. When the dressing has cooled, pour it into a covered container and chill.

3. When chicken breasts have marinated, preheat your barbecue grill to high heat. Grill chicken for 3 to 4 minutes per side, or until done.

4. Combine the romaine and iceberg lettuce, red and green cabbage and 1 cup of shredded carrots in a large bowl with the dressing. Toss well.

5. Divide the tossed greens among four plates. Sprinkle 1/4 cup of green onions over each salad, followed by 1/3 cup of crispy chow mein noodles.

6. When the chicken breasts are done, slice each one, widthwise, into bite-size pieces. Sprinkle the sliced chicken breasts over each salad.

7. Place a 1/4 cup pile of shredded carrots in the center of each salad.

Serves 4 as an entree.





        
Derek  
Submitted on: 02/14/10
Great salad. We made this for our family of 6 and still had some left over. (the kids liked it too!)
Barbie  
Submitted on: 01/03/10
This was awesome, tasted just like the one from Applebee's. This will become one of regular meals...
Carol  
Submitted on: 05/16/09
Easy to make and yummy! Wonderful for summer dinners!
Robin  
Submitted on: 06/20/07
Love it!
Ronda  
Submitted on: 02/28/07
The Dressing really pops this salad and I can eat it free of guilt for all the enjoyment it gives my palate! I still haven't told my husband the dressing is low-fat or he would not "like" it anymore.
Sarah  
Submitted on: 02/20/06
This is my favorite item on the menu, and this recipe tastes just as good as the original.
Celia  
Submitted on: 02/01/06
The flavor is great. Also it easily makes a wrap, which is also on the menu at Applebee's.
Paula & Nichole  
Submitted on: 12/30/05
This is a very easy recipe to make and although it says it serves 4, it must be 4 very hungry people. When short for time we will mix a bag of premade salad with a bag of shredded coleslaw from the store. We make this recipe all the time!
Michelle  
Submitted on: 12/06/05
This is the closest to the real thing ever i dont live near an applebees anymore and this was my favorite on the menu. I have made it a few times and love it each time!
PILAR  
Submitted on: 08/03/05
A REALLY EASY ONE, TASTY AND USEFUL
Carol Prather  
Submitted on: 07/24/05
Great salad. Love it. Dressing is key to salads taste.
Kissfan  
Submitted on: 07/18/05
I was a little afraid to make the low-fat version of this because my husband is notorious for hating low-fat anything. He couldn't tell the difference in the salad dressing taste and I didn't tell him until after he finished it.