Skinny Chinese Chicken Salad with Shirataki Noodles

We love playing in the kitchen, creating new delicious meal ideas using shirataki noodles. Once we have perfected a dish, we enjoy sharing it by adding it to our ever-growing collection of recipes on our website. We thought that it would also be fun to feature one of our new favorites each month on our blog.

For August’s Skinny Noodles recipe, we wanted to feature a dish that is both light and refreshing – the perfect complement to the scorching-hot summer heat! Our Skinny Chinese Chicken Salad contains 24g protein, 5g fiber, and just 16g carbohydrates per serving.

Skinny Chinese Chicken Salad



¼ c rice wine vinegar

½ Tbsp. chopped fresh ginger

½ tsp. red pepper flakes

1 Tbsp. soy sauce

1 Tbsp. honey

2 tsp. sesame oil

½ c canola oil

Salt and pepper to taste


1 – 8 oz. package Skinny Noodles Angel Hair, rinsed/well drained and cut to 8-inch length

¼ head Nappa cabbage, shredded

¼ head red cabbage, shredded

½ head Romaine lettuce, shredded

4 large Romaine lettuce leaves (save for serving)

¼ c coarsely chopped fresh cilantro leaves

¼ c thinly sliced green onions

2 c shredded cooked chicken

¼ c Mandarin orange sections for garnish

¼ c sliced almonds for garnish


Whisk together vinegar, ginger, red pepper flakes, soy sauce, honey, sesame oil, and canola oil in a medium bowl. Season with salt and pepper. Combine Skinny Noodles, shredded cabbage, shredded lettuce, cilantro, green onion, and chicken in a large bowl. Add dressing and toss to combine. Transfer to large Romaine lettuce leaves, garnish with almonds and orange segments.

Makes 4 servings.

Per Serving, Salad without dressing: 182 calories, 5g fat, 11g carbohydrates, 5g fiber, 24g protein

Per Serving, Dressing alone: 279 calories, 30g fat, 5g carbohydrates, 0g fiber, 0g protein

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Benefits of a Gluten-Free Diet

For people experiencing a high risk of heart disease, those diagnosed with Celiac disease, diabetics, or anyone who wishes to reduce their intake of gluten in order to lose weight and feel better, a gluten-free diet is a rational and sound option. Although the gluten-free diet movement has become quite controversial in recent months, making a decision to remove gluten from your diet is easy once you have a good understanding of just what gluten is, where it is found, and the side effects it may cause.

What is Gluten?

Gluten is a general name for the naturally-occuring proteins found in wheat, barely, and rye. Because gluten helps foods maintain their shape and can add texture to foods, making them more appetizing, it is found in many processed foods. Gluten can be found in many types of foods, some that may even surprise you. Gluten can be found in:

Wheat , commonly found in:

  • breads
  • baked goods
  • soups
  • pasta
  • cereals
  • sauces
  • salad dressings
  • roux

Barley, commonly found in:

  • malt
  • food coloring
  • soups
  • malt vinegar
  • beer

Rye, commonly found in:

  • rye bread, such as pumpernickel
  • rye beer
  • cereals

So What is Wrong with Gluten?

Studies indicate that patients with celiac disease, a gluten allergy, are shown to have inflammation of the small intestine due to gluten. The damage to the small intestine makes it difficult for the body to absorb nutrients from foods and can result in malnutrition. It is thought that those without celiac disease may also experience some negative symptoms after eating gluten because of the inflammatory effect it can have on the body. Gluten is often linked to other conditions such as fibromyalgia, migraine headaches, chronic fatigue syndrome, and even weight gain.

Benefits of Going Gluten-Free

Many health benefits have been shown with the reduction or elimination of gluten from the diet. Whether these benefits are a direct result of specifically removing gluten from the diet or rather a result of reducing the consumption of heavily processed, high-carb, high-sugar foods is still a debate among many. Regardless of the answer, thousands, especially those diagnosed with celiac disease, have reported the following health benefits of a gluten-free diet:

  • Reduced headaches and migraine-type symptoms
  • More energy daily or over time
  • Progressive weight management
  • Reduced pain in muscles and joints
  • Fewer abdominal issues, pain, and bloating
  • Reduced diarrhea, constipation, and nausea
  • Fewer infertility issues

While going gluten-free takes some work and commitment, the health benefits can be amazing and worth all your effort. Not only that, there are some desirable gluten-free ingredients and gluten-free foods that can take the place of bread and other wheat products so you can still enjoy the dishes you love, just a healthier version of them.

What is a Gluten-Free Diet?

A gluten-free diet is one that contains zero wheat, grains, rye, and barley products. A gluten-free diet means that substitute flours such as almond flour, coconut flour, and konnyaku flour are used instead of processed white flour. This style of eating usually equates to more fresh vegetables and fruits, meats and poultry, seafood, dairy products, and other food sources that replace the whole wheat or whole grains you consume on a regular basis.

An amazing alternative to gluten-packed pasta is shirataki noodles made from konnyaku flour. These guilt-free noodles are fat free, low carb with zero calories, contain 3-4g of soluble fiber per serving, and, of course, are gluten-free. Dr. Oz has recommended shirataki noodles as one of the “Best Appetite Suppressants” and aids for weight loss. Try using them in any of these gluten-free diet recipes!

If you have a desire to lose weight and improve your health, natural gluten-free products with no preservatives or calories are finally available. Look for products with 3 grams or more of fiber, low carbs, and no sugar. By reducing or removing gluten from your diet, you are naturally going to be eating more wholesome foods with less calories and carbs, and hopefully feeling much better during this amazing lifestyle change. Going gluten-free may change your life - for the better!