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20 minute dinner recipes

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Five-Spice Chicken & Orange Salad

http://www.eatingwell.com/recipes/five_spice_chicken_orange_salad.html

From EatingWell:  February/March 2006, 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.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

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.

Nutrition

Per serving : 278 Calories; 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

1 Carbohydrate Serving

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

Tips & Notes