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Healthified Thai Salad with Peanut Dressing

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

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( 12 Ratings)

12 Ratings

5 Stars 67%

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1 Stars 33%

Member Reviews ( 7 )

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Prep Time 25 min
Total Time 40 min
Servings 4

Ingredients

Thai Salad

1: cup Progresso® reduced-sodium chicken broth

1/2: cup bulgur

1: bag (10 oz) Cascadian Farm® 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

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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.

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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: 290
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: 550mg; 550%;
Total Carbohydrate: 35g; 35%
(Dietary Fiber 10g 10% Sugars 9g 9% ),
Protein: 17g; 17%

% Daily Value*:

Vitamin A: 130%;
Vitamin C: 100%;
Calcium: 15%;
Iron: 20%;

Exchanges:

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

Carbohydrate Choices:

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

REVIEWS & COMMENTS

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1 - 3 of 7 Reviews View All

Posted 3/28/2013 1:18:24 PM REPORT ABUSE smooter888 said:

Rating:

Why is this classified as "vegetarian" when the first ingredient is chicken broth?????? I know you can use vegetable broth but, come on, this is offensive to devout vegetarians.

This reply was: Helpful Inspiring

Posted 4/27/2012 11:59:19 AM REPORT ABUSE StephBaldwin33 said:

Rating:

Love this recipe - quick to make, great for lunch or dinner and healthy!

This reply was: Helpful Inspiring

Posted 2/23/2012 4:17:50 PM REPORT ABUSE ekp1993 said:

Rating:

This is the second "vegetarian" recipe I've found that has chicken broth in it. So to whoever made this recipe- what part of "chicken broth" sounds vegetarian to you? I am a vegetarian and came here looking for vegetarian recipes, but if there's chicken broth in it, I can't eat it. Please, please, learn the concept of vegetarianism and don't put "vegetarian" in the title unless it's actually vegetarian. Very disappointed in this company...

This reply was: Helpful Inspiring