Orange-Walnut Salad with Chicken
From EatingWell: March/April 2011
Orange segments, toasted walnuts and tangy goat cheese brighten up this simple salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.
- 1/3 cup walnut oil
- 1/3 cup orange juice
- 1 tablespoon red-wine vinegar
- 1 clove garlic, minced
- 1 teaspoon freshly grated orange zest
- 1 teaspoon reduced-sodium soy sauce
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 cups mixed greens
- 1/2 cup diced or shredded cooked chicken breast (see Notes)
- 1 orange, cut into segments (see Notes)
- 2 tablespoons crumbled goat cheese
- 2 tablespoons toasted walnuts (see Notes)
- Place oil, orange juice, vinegar, garlic, orange zest, soy sauce, salt and pepper in a bowl or a jar with a tight-fitting lid; whisk or shake until well combined.
- Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with chicken, orange segments, goat cheese and walnuts.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate leftover dressing for up to 5 days.
- Note: If you don’t have cooked chicken, you can quickly poach a boneless, skinless chicken breast for this recipe. Place the chicken breast in small skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
- To segment citrus, slice both ends off the fruit. Use a sharp knife, remove the peel and white pith; discard. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice into the bowl before discarding membrane, if desired.
- To toast whole nuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
Per serving: 466 calories; 29 g fat (6 g sat, 6 g mono); 71 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 31 g protein; 8 g fiber; 294 mg sodium; 1060 mg potassium.
Nutrition Bonus: Vitamin C (173% daily value), Vitamin A (101% dv), Folate (63% dv), Potassium (30% dv), Magnesium (26% dv), Calcium & Iron (21% dv)
Carbohydrate Servings: 1
Exchanges: 1 1/2 vegetable, 1 fruit, 3 1/2 lean meat, 4 fat
More From EatingWell
If you’re planning a holiday party this year, make...Celebrate the new year with EatingWell’s best healthy recipes!...
Eating a meatless dinner on Thanksgiving opens up a world of...Find inspiration for healthy holiday dining and entertaining...
Oatmeal is an ideal breakfast for cooler months and is arguably...
Try one of these 5-minute, healthy smoothie recipes for a...
Whether you're looking for a quick breakfast or a refreshing...
Eating too many added sugars may be taking a toll on our...
Indulge in something sweet with our delicious vegan dessert...
Black bean soup and black bean chili are delicious,...
Whether it’s breakfast, lunch or dinner, healthy wrap recipes...
If you’re looking for a budget-friendly option for dinner,...
Pull out your crock pot and make a delicious and hearty slow-...
Packed with iron, dietary fiber and thiamine, oats are a...
If you’re trying to cut back on carbs or are following a low-...
Apple pie is a favorite fall dessert and pumpkin pie is an...
- Type of Dish
- Salad, main dish
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- March/April 2011