Skip to main content

Chicken Salad with Plum Sauce


  • 1/2 cup plum sauce, low sodium
  • 1/4 cup Water
  • 3 tbsp Vinegar
  • 1 tsp cornstarch
  • 1/2 tsp mustard seed spice
  • Ground 8 oz Chicken, broiler/fryer, breast, w/o skin
  • 1/2 cup Carrots, fresh, grated
  • 1/4 cup Onion fresh, chopped
  • 2 cup Salad, mixed greens, raw


Mix plum sauce, water, vinegar, cornstarch and mustard. Cut chicken into bite sized pieces. Spray skillet with cooking spray; heat over medium-high heat. Add chicken; stir-fry about 2 minutes or until no longer pink in center. Add carrot and onions; stir-fry 1 minute. Stir in plum sauce mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Remove chicken mixture from skillet. Refrigerate about 30 minutes until cool. Serve over salad mix.Yield: 4 weight-loss-friendly or 2 standard servings (double the nutritional value).
Marinating and/or the use of (low fat, low calorie) sauces helps to soften protein sources and make them more band-friendly, improving diet tolerance. Engage in mindful eating to ensure that you are chewing each bite well, taking eraser-sized bites and eating (and drinking) slowly.
Nutritional Content*:
Fat (Exchange): 0.1, Dietary Fiber: 2.2, Phosphorus: 100.4, Sugar Alcohols: 0.0, Total Carbohydrate: 13.3, Potassium: 242.9, Vitamin A: 3129.1, DHA: 0.0, Calories: 117.4, Vitamin C: 6.4, Iron: 2.9, Very Lean Meat (Exchange): 1.6, Bread/Starch (Exchange): 0.0, Protein: 12.2, Sodium: 65.3, Total Fat: 1.5, Other Carbohydrates (Exchange): 0.6, Trans Fatty Acid: 0.0, Sugars: 10.0, Calcium: 91.6, Vegetable (Exchange): 0.5, Saturated Fat: 0.4, Cholesterol: 31.3, Water: 102.0
* Serving size approximate for all bariatric procedures. For more specific serving size information, please consult with your healthcare professional.

Back to Soups and Salads


facebook facebook twitter twitter instagram instagram pinterest pinterest youtube youtube google google


Your BMI:

BMI < 20
BMI 20 - 24.9
healthy weight
BMI 25 - 29.9
BMI 30 - 34.9
BMI 35 - 39.9
severe obesity
BMI 40 - 49.9
morbid obesity
BMI > 50
super morbid obesity