Nutrition Facts
Calories
Protein
Fiber
Cost Per ServingNutrition Facts
| Calories | 258 | |
|---|---|---|
| Total Fat | 14.0 g | |
| Saturated Fat | 2.2 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 8.3 g | |
| Cholesterol | 30 mg | |
| Sodium | 306 mg | |
| Total Carbohydrate | 17 g | |
| Dietary Fiber | 7 g | |
| Sugars | 9 g | |
| Protein | 18 g | |
Dietary Exchanges
1 1/2 fat, 1/2 fruit, 2 lean meat, 2 vegetable
Ingredients
Servings 4
For the Chicken Salad:
-
4 Tbsp almonds, lightly toasted for 3-5 minutes in a toaster oven or dry skillet -
1 small avocado, unpeeled, cut in half, pit removed, then cut into thin lengthwise slices -
1 large cucumber, peeled and cut into quarter-inch rounds -
2 cups mixed salad greens, rinsed, dried -
2 small oranges, peeled and cut in half, seeds removed, then each half cut into six parts -
1 head romaine or other lettuce, rinsed, chopped (about 6 cups) -
20 ounces canned white meat chicken (drained) OR -
2 cups shredded grocery store rotisserie chicken skin removed, all visible fat discarded
For the Orange Vinaigrette:
-
1/4 teaspoon ground black pepper -
1/2 teaspoon Dijon mustard -
1/2-1 clove garlic (finely chopped) -
1 tablespoon lemon juice -
2 Tbsp olive oil or canola oil -
1/4 cup orange juice
Directions
Tip: Click on step to mark as complete.
-
Divide Romaine and mixed green lettuce into 4 bowls. -
Place ½ cup of shredded chicken in each bowl. -
Add the orange pieces to the bowls. -
Arrange the sliced cucumbers in the salad bowls. -
Carefully run a spoon under the sliced avocado, near the peel and put ¼ of the avocado on each salad. -
Add the chopped or slivered almonds. -
Place all the Orange Vinaigrette ingredients in a jar with a secure lid and shake together until mixed well. -
Add 2 Tablespoons of the Orange Vinaigrette to each bowl and serve.
Keep it Healthy: This dressing does not need added salt, since the mustard has salt in it.
Tip: You can make more of the orange vinaigrette and store in the refrigerator. If the olive oil gets solid, take it out of the refrigerator and leave on the counter for 30 minutes, then shake to mix all the ingredients. You can also use this as a marinade for chicken or fish before grilling or baking.
You can serve this over finely chopped green cabbage or red cabbage. You can also enjoy this in a sandwich or wrap. You can replace the chicken with shrimp or cooked fish if you prefer. You can use jicama in addition to or instead of the cucumber to add extra crunch.
