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Jewish World Review June 12, 2008 / 10 Sivan 5768 No need to be tempted by Wendy's mandarin chicken salad By Kathy Manweiler http://www.JewishWorldReview.com | (MCT) To satisfy customer demand for lighter and fresh fare, many restaurants have tossed mandarin chicken salads into their menus. But you might get more calories and fat in one of those salads than you bargained for. Wendy's mandarin chicken salad with almonds, crispy noodles and Oriental Sesame dressing contains 540 calories and 25 grams of fat. A similar salad from a casual dining restaurant could cost you even more calories and fat grams. I wanted a healthier mandarin chicken salad that I could make at home to save money as well as calories, so I started experimenting. For me, the biggest challenge was creating a tasty dressing for this salad that's lower in fat and calories. I tried several versions before deciding to lighten up a dressing from "Top Secret Restaurant Recipes 2" by chef Todd Wilbur ". To shave off calories and fat grams, I substitute light mayonnaise for the real thing and stir in Splenda instead of sugar. I also use a little less sesame oil and a bit more soy sauce. My alterations to Wilbur's dressing slash the calories by 43 percent and the fat by 42 percent. In place of almonds, I pick some sesame seeds that are toasted and salted. I pump up the vegetables content by including some shredded carrots and red cabbage. I keep some crispy chow-mein noodles in my salad, but you can leave them out to slim the salad down even more. My mandarin chicken salad has 29 percent fewer calories and 41 percent less fat than Wendy's salad. If you eat my salad instead of Wendy's, you'll save 156 calories and about 10 grams of fat. KATHY'S MANDARIN CHICKEN SALAD For salad: 12 cups Romaine lettuce or other salad greens, torn into pieces and loosely packed Water 4 boneless, skinless chicken breast halves 1 10-ounce bag of shredded carrots 2 tablespoons toasted and salted sesame seeds 11/2 cups canned mandarin oranges, packed in juice and drained 1 cup shredded red cabbage 1 cup crispy (chow mein) noodles For dressing: 1/4 cup light mayonnaise 2 1/2 tablespoons rice vinegar 1 tablespoon Splenda 2 1/2 teaspoons sesame oil 2 1/2 teaspoons soy sauce 1/4 teaspoon garlic powder Put the chicken breasts in a pot of boiling water, reduce the heat, cover the pot and simmer for 20 to 25 minutes, or until the chicken is tender and no longer pink. Once it's thoroughly cooked, remove the chicken from the pot, cool the meat and then dice it into bite-sized pieces. Combine all of the dressing ingredients in a medium bowl and mix with an electric mixer until blended. Chill the dressing before serving. While the dressing chills, combine all of the salad ingredients in a large bowl. Toss the dressing into the salad or serve the dressing on the side. Serves 4. Per serving (1/4 of the salad with 2 tablespoons dressing): 384 calories, 26 carb grams, 715mg sodium, 14.8 fat grams, 68mg cholesterol, 30 protein grams, 3.6 fiber grams Sign up for the daily JWR update. It's free. Just click here. To comment, please click here. © 2008, The Wichita Eagle Distributed by McClatchy-Tribune Information Services