How to Prepare Diet Light Peking Cabbage Salads? Recipes, calorie content, serving photo

How to Prepare Diet Light Peking Cabbage Salads? Recipes, calorie content, serving photo

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There come times when a person decides to introduce any dietary meals into his daily diet in order to improve the general condition of the body and lose weight.

Low-calorie salads based on Peking cabbage can do the best with these goals. This oriental vegetable diversifies the diet and fills the body with minerals and trace elements.

In this article, we will tell you step by step how to prepare simple and delicious dietary Chinese cabbage salads with the addition of various products, and also show a photo of their serving options. Enjoy reading.

The nutritional value

Low-calorie vegetable dishes based on Chinese cabbage recipes have a positive effect on human health:

  • cleanse the skin;
  • improve digestion;
  • increase blood counts.

It must be borne in mind that diet salads cannot contain mayonnaise and other fatty sauces, high amounts of salt.

Instead of mayonnaise, nutritionists recommend using sour cream with a fat content of up to 10%, apple cider vinegar, lemon juice, and small amounts of unrefined vegetable oils (what salads are there without mayonnaise with Chinese cabbage?). These natural dressings will help keep you from consuming the high amounts of hidden fat and preservatives found in commercial sauces.

REFERENCE! Doctors do not recommend eliminating salt from the diet completely, otherwise you run the risk of earning a water-salt imbalance, which will lead to edema. But limiting salt intake is still necessary.

Add ginger, cinnamon, coriander, lemon or orange zest, and oriental spice mixtures to your diet salads - these seasonings will reveal the taste of your usual vegetable salads from a completely different side.

Chemical composition and calorie content

  • Peking cabbage salads are rich in vitamins: A, B1, B2, B3, B5, B6, B9, C, H.
  • This vegetable brings minerals such as calcium, potassium, sodium, magnesium, iron, and phosphorus to food.
  • Chinese cabbage in large quantities contains the valuable amino acid lysine, which our body can only get from food.

    This amino acid is involved in the production of hormones, enzymes and antibodies to various allergens.

The energy value of dietary salads based on "pekingki" varies from 20 to 70 kcal / 100 g and depends on the ingredients and dressing of the dish.

Step by step instructions for cooking

Peking goes well with many healthy foods... You just have to choose your favorite combination and enjoy the taste and benefits.

With chicken

Chicken fillet is the most dietary source of protein, it will make your salads more satisfying and will not harm your figure.

With the addition of eggs

You will need:

  • 100 g chicken fillet.
  • 200 g "Peking".
  • 2 chicken eggs.
  • 1 fresh cucumber.
  • 4-5 green onion feathers.


  1. Boil the chicken fillet and cut it into random pieces.
  2. Finely chop the hard-boiled eggs.
  3. Chop the cabbage, lightly salt and remember it to give juice.
  4. Chop the cucumber into thin strips and finely chop the green onion.
  5. Mix all the ingredients, season with sour cream or lemon juice.

    Serve sprinkled with green onions on top.

We wrote about salads with Chinese cabbage and eggs in this article.

With pineapples


  • 250 g of Chinese cabbage.
  • 200 g chicken breasts.
  • 5 rings of canned pineapple.
  • Sour cream.
  • Salt.


  1. Boil or grill chicken fillet, cut into large cubes.
  2. Chop the cabbage and remember it.
  3. Slice pineapples.
  4. Stir the salad, season it with a small amount of low-fat sour cream, salt to taste.

You can find recipes for Peking cabbage and pineapple salads here, and for Peking and chicken salads here.

With cherry tomatoes

Bell pepper salad


  • 200 g of Chinese cabbage.
  • 10 pieces. cherry tomatoes.
  • Half a bell pepper.
  • 2 stalks of celery.
  • Olive oil.


  1. Chop the Peking finely.
  2. Cut the tomatoes into halves.
  3. Cut the celery and pepper into small pieces.
  4. Stir the dish and season with a little olive oil, salt.

What else you can cook salads with Peking cabbage and bell pepper, we tell in this material.

Cherry and green

You will need:

  • 150 g of Chinese cabbage.
  • 5 cherry tomatoes.
  • A large bunch of greenery.
  • Spices to taste.
  • Vegetable oil.


  1. Wash and chop the cabbage.
  2. Slice the cherry in any way you want. If the tomatoes are small, you do not need to chop them.
  3. Rinse greens and chop thoroughly.
  4. Stir all the ingredients in a salad bowl, add spices and season with vegetable oil.

You can find more options for Peking salads and cherry tomatoes here.

With kiwi

With mushrooms

For the salad you need:

  • 250 g of Chinese cabbage.
  • 3 kiwi.
  • 7-10 pcs. champignons.
  • Dill.
  • Sunflower oil.
  • Spice.


  1. Cut the washed Peking into thin strips.
  2. Peel the kiwi, cut into half rings.
  3. Chop the dill.
  4. Wash the mushrooms, chop them in slices and fry them in a little sunflower oil until golden brown.
  5. Combine the ingredients, add your favorite spices and season with 1 teaspoon of sunflower oil.

Diet with green celery


  • 200 g of Chinese cabbage.
  • 2 kiwi.
  • 3 stalks of celery.
  • Lemon juice.
  • Sea salt.


  1. Chop cabbage, kiwi and celery in any way, stir.
  2. Season with a little salt and season with freshly squeezed lemon juice.

More variations of Chinese cabbage and celery salads are given in this post.

With fennel

With squid

You will need:

  • 20 Peking sheets.
  • 100 g fennel.
  • 2 onions.
  • 150 g canned squid.
  • Salt.
  • Vegetable oil.


  1. Chop the cabbage and fennel into small pieces.
  2. Chop the onion and fry it in vegetable oil.
  3. Combine vegetables with squid, stir, salt to taste.

You can read more recipes for salads with squid and Chinese cabbage here.

"Lightness" with fresh apple


  • A small head of Chinese cabbage.
  • 150 g fennel.
  • 1 bunch of dill.
  • 1 apple.
  • Sunflower oil.
  • Spice.
  • Salt.


  1. Chop the cabbage and apple into thin strips.
  2. Chop the fennel and dill into small pieces.
  3. Stir, add hot spices and salt, season with sunflower oil.

Other options for making Peking and apple salads are given in a separate publication.

With raisins

Dishes with raisins will not only surprise you with their interesting taste, but also help to improve digestion.

With sour cream


  • 200 g "Peking".
  • 30 g raisins.
  • Salt.
  • Low-fat sour cream to taste.


  1. Wash and finely chop the cabbage.
  2. In a salad bowl, mix cabbage with raisins, salt and season with 1 tbsp. a spoonful of sour cream.

With sesame seeds

Required components:

  • 150 g "Peking".
  • 10 g raisins.
  • 10 g of grape seed oil.
  • 15 grams of sesame seeds.
  • Spices.
  • Salt.


  1. Soak the raisins for 10 minutes.
  2. Chop the cabbage and remember it.
  3. Fry the sesame seeds in a skillet.
  4. Mix everything and season the dish with vegetable oil.

With oranges

With cheese


  • A small head of Chinese cabbage.
  • 1 orange.
  • 50 g of low-fat cheese.
  • 2 cloves of garlic.
  • Sour cream.


  1. Chop the cabbage thinly.
  2. Peel the orange, remove all films from the slices.
  3. Grate the cheese and chop the garlic.
  4. Stir the food in a salad bowl, season with sour cream.

With carrots

You will need:

  • Half a head of Chinese cabbage.
  • 1 small orange.
  • Half a carrot.
  • A bunch of parsley.
  • Lemon juice.
  • Salt.


  1. Chop the cabbage and remember it.
  2. Peel the orange, cut into slices, chop.
  3. Grate carrots, chop parsley.
  4. Stir and salt, season the finished dish with lemon juice.

With potatoes

With garlic


  • 500 grams of Peking.
  • 300 g potatoes.
  • 2 cloves of garlic.
  • 1 onion.
  • Vegetable oil.
  • Spice.
  • Salt.


  1. Peel the onions, potatoes and garlic, chop finely and simmer with a little vegetable oil.
  2. Chop the cabbage and add it to the pan with the rest of the vegetables, simmer for another 10 minutes.
  3. Add spices and salt to taste.

With potatoes and cucumber


  • 3 potato tubers.
  • 2 cucumbers.
  • 200 g of cabbage.
  • Vegetable oil.


  1. Boil and chop the potatoes.
  2. Finely chop the cabbage and cucumbers.
  3. Stir vegetables and season with vegetable oil, salt to taste.

IMPORTANT! Nutritionists do not advise adding potatoes to dietary meals if your excess weight exceeds 4-5 kg. If you don't have this problem, then enjoy hearty and healthy vegetable salads with potatoes.

Fast cooking methods

The easiest with a cucumber

You will need:

  • 150 grams of cabbage.
  • 1 cucumber.
  • Half an onion.
  • Sour cream.
  • Salt.
  • Spice.


  1. Finely chop the cabbage and cucumber.
  2. Cut the onion into half rings.
  3. Mix vegetables and season with sour cream, adding spices and salt.

Many salads from Chinese cabbage and cucumber are considered by us here.

Whip up with corn


  • Average head of cabbage "Peking".
  • 1 can of corn.
  • 2 apples.
  • Lemon juice.
  • Spice.
  • Salt.


  1. Chop the cabbage.
  2. Peel the apples, cut into strips.
  3. Mix everything in a large salad bowl, add salt and spices, season with lemon juice.

How to serve meals?

  1. Serve the salad to each guest individually, in a salad bowl with a volume of 240 ml or more.
  2. Salads can be seasoned and salted only before serving - acid and salt provoke the rapid release of a large amount of liquid from vegetables, the dish will quickly lose its appearance and taste.
  3. Do not cook salads on the eve of a feast, chopped vegetables will lose their useful properties and attractive appearance.

A photo

In the photo, you can see how you can serve cooked low-calorie salads before serving.


Light Chinese cabbage salads cannot be compared to boring and tasteless food for fashion models.... By choosing the ingredients correctly, you can get not only a dietary, but also a healthy, tasty dish that will not leave indifferent either the hostess or her guests.



  1. Scrydan

    What a luck!

  2. Toro

    I suggest you visit the famous site which has a lot of information on this topic.

  3. Oengus

    a No bad question

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