Five-Spice Chicken & Orange Salad

Rating: 4.67 stars
6 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, February/March 2006

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Recipe Summary

total:
35 mins
Servings:
4
Nutrition Profile:
Low-Calorie
High Fiber
Dairy-Free
Gluten-Free
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 450 degrees 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.

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  • 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 degrees 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.

Tips

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.

Nutrition Facts

Per Serving:
289 calories; protein 26.1g; carbohydrates 22.6g; dietary fiber 6.5g; sugars 11.8g; fat 9.9g; saturated fat 1.8g; cholesterol 62.7mg; vitamin a iu 11139.2IU; vitamin c 108.7mg; folate 45.5mcg; calcium 132.7mg; iron 2.9mg; magnesium 116.3mg; potassium 453.5mg; sodium 467.1mg; thiamin 0.2mg.
Exchanges:

1 fruit, 1 1/2 vegetable, 3 lean meat, 1 1/2 fat
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Reviews (3)

Read More Reviews
6 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
Jenna Addis
Rating: 4 stars
10/29/2011
Following other comments Following other reader's comments I doubled the rub added lemon zest and honey to the dressing and strawberries to the salad. So good! I would also add a little more vinegar to the dressing at some toasted almonds to the salad for a little crunchy texture! Pros: Delicious easy Cons: None left! Read More
Ced1106
Rating: 4 stars
05/16/2017
Twelve cups of Asian greens??? That's a bit much particularly since this is a lunch on an EW meal plan! Even a 3.5 cup packaged salad and half of the salad ingredients is enough for two to four people. We also doubled the rub and you can use whatever rub you'd like. You don't have to use five-spice. Most of the recipe is the salad which uses oranges Asian salad greens and an orange juice-based dressing. Really good and I will make it again! Read More
EatingWell User
Rating: 5 stars
10/30/2011
My husband and I loved this recipe. We doubled the chicken rub ingredients to cover the chicken adaquately. and used spinach instead of Asian greens. The flavor of the chicken was wonderful! We will definetly make this again. Read More
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EatingWell User
Rating: 5 stars
04/01/2013
Great for Newbie Cooks I am a cooking newbie. Seriously prior to this meal I mostly heated and microwaved stuff. I made this meal it was filling and delicious. The only thing I changed was the fancy thing with the zest and dijon. Instead I bought an organic ginger-soy dressing that is olive oil based. I added it to the rub and used it as a light dressing. Saved the rest of the meat for a meal later this week! Pros: Easy to prepare savory meal! Cons: Hard to cut oranges Read More
EatingWell User
Rating: 5 stars
06/06/2014
Quick Easy & Refreshing Salad This salad makes your tastebuds jump! It's refreshing and colourful and so easy to put together! Its also nutritious and colorful. My family & company raved about the flavors...definitely will make again! The only change I made was doubling the rub...all depends on the amount of chicken you're using. Pros: simple tasty recipe Cons: none Read More
EatingWell User
Rating: 5 stars
10/30/2011
Following a reader's comment I doubled the rub and it was delicious. This will become a regular in our household. Next time I will add fresh strawberries to the salad adding some sweet to compliment the savory. I will also add a little honey and lemon zest to punch the dressing up a notch. This dish plus a whole wheat baguette was a complete meal and so easy. Delicious! Read More
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