EatingWell for a Healthy Heart Cookbook (2008),
The EatingWell Healthy in a Hurry Cookbook (2006)
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.
Active Time: 35 minutes |
Total Time: 35 minutes
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
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.
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.
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.
Per serving :
10 g Fat;
2 g Sat;
6 g Mono;
63 mg Cholesterol;
23 g Carbohydrates;
26 g Protein;
7 g Fiber;
491 mg Sodium;
450 mg Potassium
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.