Restaurant cost $9.50
To make $4.40
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.
- Portion size 4 servings
- Credits : Canadian Living Magazine: April 2009
- 2 oranges
- 2 boneless skinless chicken breasts
- 4 cups packed baby spinach leaves
- 2 cups packed torn romaine lettuce
- 2 cups torn radicchio leaves
- 3 green onions (green parts only), sliced
- 1 cup blanched snow pea
- 1/2 cucumber sliced
- 1/3 cup toasted sliced almond
Orange Sesame Dressing:
- 1/4 cup vegetable oil
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 teaspoons sodium-reduced soy sauce
- 1 teaspoon sesame seeds
- 1/2 teaspoon Dijon mustard
- 1 pinch granulated sugar
- 1 pinch pepper
MethodCut 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.
Nutritional facts Per serving: about
- Sodium 165 mg
- Protein 21 g
- Calories 348.0
- Total fat 23 g
- Potassium 838 mg
- Cholesterol 39 mg
- Saturated fat 2 g
- Total carbohydrate 18 g
- Iron 21.0
- Folate 68.0
- Calcium 11.0
- Vitamin A 49.0
- Vitamin C 122.0