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.
From EatingWell: February/March 2006, EatingWell for a Healthy Heart Cookbook (2008), The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
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 tablespoons cider vinegar
- 1 tablespoon Dijon mustard
Preparation
- 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.
- 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 Per serving:
278 calories; 10 g fat (2 g sat, 6 g mono); 63 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 26 g protein; 7 g fiber; 491 mg sodium; 450 mg potassium.
Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (140% dv), Selenium (30% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 1/2 vegetable, 3 lean meat, 1 1/2 fat