Five-Spice Chicken & Orange Salad

Five-Spice Chicken & Orange Salad

Five-spice powder is a Chinese seasoning shortcut combining multiple flavors in one convenient package. Tossed with orange juice and chicken, it makes a terrific salad with a complex, layered taste that belies the simple recipe.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Sat Fat

Serves Prep Time Total Time
4 35 min 35 min

Directions

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 tablespoon cider vinegar
  • 1 tablespoon Dijon mustard

Cooking Instruction

Step 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.

Step 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.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 278
  • Carbohydrates: 23g
  • Fat: 10g
  • Protein: 26g
  • Dietary Fiber: 7g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 6g
  • Cholesterol: 63mg
  • Potassium: 450mg
  • Sodium: 491mg
  • Exchanges: 1 fruit, 1 1/2 vegetable, 3 lean meat, 1 1/2 fat
  • Carbohydrate Servings: 1

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