Orange-Walnut Salad with Chicken

3.4 (12)
Orange-Walnut Salad with Chicken

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.

Yield: 1 serving
Active Time: 20
Total Time: 20

Ingredients

  • 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)

Preparation

  1. 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.
  2. 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.

Nutrition

Nutrition Per Serving

calories 466
fat 29 g (6 g sat, 6 g mono)
cholesterol 71 mg
carbohydrates 24 g
protein 31 g
fiber 8 g
sodium 294 mg
potassium 1060 mg

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 Serving 1

Exchanges 1 1/2 vegetable, 1 fruit, 3 1/2 lean meat, 4 fat

From EatingWell March/April 2011