Orange Sesame Spinach Salad with Chicken
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 348 |
| pro | 21 g |
| total fat | 23 g |
| sat. fat | 2 g |
| carb | 18 g |
| fibre | 5 g |
| chol | 39 mg |
| sodium | 165 mg |
| potassium | 838 mg |
| % RDI: | - |
| calcium | 11 |
| iron | 21 |
| vit A | 49 |
| vit C | 122 |
| folate | 68 |
- Portion size: 4
Per serving
Restaurant cost $9.50
To make $4.40
Savings $5.10
Healthy Lunch Tip: Making your own salad dressing helps control the type of fat added. Vegetable oil contains no saturated fat. Nuts, such as almonds, add a dose of healthy fats.
Ingredients
- 2 2orangeoranges
- 2 2boneless skinless chicken breastboneless skinless chicken breasts
- 4 cups 4cupspacked baby spinach leafbaby spinach leaves
- 2 cups 2cupspacked torn romaine lettuce
- 2 cups 2cupstorn radicchio leafradicchio leaves
- 3 3green oniongreen onions, (green parts only), sliced
- 1 cup 1cupblanched snow peasnow peas
- 1/2 1/2cucumbercucumbers, sliced
- 1/3 cup 1/3cuptoasted sliced almondalmonds Orange Sesame Dressing:
- 1/4 cup 1/4cupvegetable oil
- 2 tbsp 2tbsprice vinegar
- 1 tbsp 1tbspsesame oil
- 2 tsp 2tspsodium-reduced soy sauce
- 1 tsp 1tspsesame seeds
- 1/2 tsp 1/2tspDijon mustard
- 1 pinch 1pinchgranulated sugar
- 1 pinch 1pinchpepper
Preparation
Cut peel and white pith from oranges; cut segments from membranes, reserving juice. Set aside.
Orange Sesame Dressing: In bowl, whisk together vegetable oil, rice vinegar, sesame oil, soy sauce, sesame seeds, Dijon mustard, granulated sugar, pepper and 1 tbsp (15 mL) of the reserved orange juice.
In separate bowl, toss chicken with 2 tbsp (25 mL) of the dressing; cover and refrigerate for 30 minutes.
Transfer chicken to foil-lined baking sheet; bake in 375°F (190°C) oven until no longer pink inside, about 25 minutes. Let cool enough to handle; cut into 1-inch (2.5 cm) cubes. (Make-ahead: Refrigerate chicken and dressing in separate airtight containers for up to 3 days.)
In large bowl, toss together baby spinach, romaine lettuce, torn radicchio, green onions, snow peas, cucumber, chicken and remaining dressing.
Sprinkle with toasted almonds and orange segments.
Source : Canadian Living Magazine: April 2009
