Orange and walnut salad

Newsletter - Mar14 chicken saladWith spring upon us, fresh produce is becoming more readily available, and certainly more desirable. While this meal can be prepared just as easily as any other salad, its pleasant color scheme, unique combinations of sweet and savory flavors, and contrasting textures make this a unique sensory treat. It is simple but sophisticated; healthy and tasty; filling yet light. As indicated by the substitutions in the recipe, with a few simple changes, you can create new flavor combinations for your healthy meal. Prepare more than one serving, and if you store the dressing apart from the mixed greens, you can take your salad to work, or have it for dinner. Enjoy!

Ingredients (for one)

Dressing:

  • 1/3 cup olive oil (4 tbsp)
  • 1/3 cup orange or lemon juice (4 tbsp)
  • 1 tablespoon red-wine or balsamic vinegar
  • 1 clove garlic, minced
  • 1 teaspoon freshly grated orange zest
  • a pinch of salt and a twist of freshly ground pepper to taste

Salad:

  • 3 cups mixed greens (about 225 grams)
  • ½ cup cooked chicken breast*, diced or shredded (150 grams)
  • 1 orange, separated into segments
  • 2 tablespoons crumbled goat or feta cheese
  • 2 tablespoons walnuts*

Poach chicken breast (see note) in a small skillet and cool while you prepare the dressing. In a bowl or a jar, thoroughly mix the oil, juice, vinegar, garlic, orange zest, salt and pepper. In a salad bowl, mix together the greens, orange segments, cheese, and the walnuts*. Slice, dice, or shred the chicken breast and add to mixed salad. Before serving, toss the salad in the dressing. Jó étvágyat!

Note:  Boneless, skinless chicken breast for this recipe can be quickly poached in a small pan or skillet. Place chicken in pan, halfway covering meat with lightly salted water, or chicken broth, and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked thoroughly and no longer pink in the middle, 10 to 15 minutes, or when meat feels firm to the touch.

*Feeling fancy? Toast the walnuts before adding them to your salad. To toast whole nuts, spread them on a baking sheet and bake at 175°C, stirring once, until fragrant. This will take about 7 to 9 minutes.

This tasty and refreshing meal is an excellent source of Vitamin C and Vitamin A, as well as a good source of folate, potassium, magnesium, calcium & iron. Not to mention, it is a low-calorie meal, that is still filling thanks to the chicken breast and the cheese.

Original recipe source: EatingWell