Best Chicken Salad Recipe

by Eatingwell.com

This very low calorie meal can serve as a lunch or even late dinner, and is very easy to put together as a light meal. Comprising 300 calories and 10 grams of fat, this meal is very simple to prepare and a different type of salad to experiment with. Additionally, it presents a healthy alternative to a late lunch or dinner, so you do not have to feel bad about yourself after eating it.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes


Ingredients:

6 teaspoons extra-virgin olive oil, divided

1 teaspoon five-spice powder, (see Note)

1 teaspoon kosher salt, divided

1/2 teaspoon freshly ground pepper, plus more to taste

1 pound boneless, skinless chicken breasts, trimmed

3 oranges

12 cups mixed Asian or salad greens

1 red bell pepper, cut into thin strips

1/2 cup slivered red onion

3 tablespoons cider vinegar

1 tablespoon Dijon mustard


Preparation:

1. Preheat oven to 450°F. Combine 1 teaspoon oil, five-spice powder, 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Rub the mixture into both sides of the chicken breasts.

2. Heat 1 teaspoon oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, 3 to 5 minutes. Turn them over and transfer the pan to the oven. Roast until the chicken is just cooked through (an instant-read thermometer inserted into the center should read 165°F), 6 to 8 minutes. Transfer the chicken to a cutting board; let rest for 5 minutes.

3. Meanwhile, peel and segment two of the oranges (see Tip), collecting segments and any juice in a large bowl. (Discard membranes, pith and skin.) Add the greens, bell pepper and onion to the bowl. Zest and juice the remaining orange. Place the zest and juice in a small bowl; whisk in vinegar, mustard, the remaining 4 teaspoons oil, remaining 1/2 teaspoon salt and freshly ground pepper to taste. Pour the dressing over the salad; toss to combine. Slice the chicken and serve on the salad.


Make Ahead Tip: Prepare through Step 2. Store the chicken in an airtight container in the refrigerator for up to 2 days. Slice and serve chilled.


Note: Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

Tip: To segment citrus: With a sharp knife, remove the skin and white pith from the fruit. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice into the bowl before discarding the membranes.


Nutritional Values (Per serving):

278 calories; 10 g fat ( 2 g sat , 6 g mono ); 63 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 26 g protein; 7 g fiber; 491 mg sodium; 450 mg potassium.

Nutrition Bonus:

Vitamin C (170% daily value), Vitamin A (140% dv), Selenium (30% dv), Iron (15% dv).

Nutrition Profile:

Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free |

1 Carbohydrate Serving

Exchanges: 1 fruit, 1 1/2 vegetable, 3 lean meat, 1 1/2 fat


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Original Best Chicken Salad Recipe