Citrus Chicken Salad with Spinach and Orange Slices

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This salad makes an easy, delicious, and healthy lunch or dinner! This dressing is a staple of my mother’s and I finally asked her for the recipe.  Making your own salad dressing can be intimidating for some, but it’s as easy as throwing the ingredients in a jar, shaking, and serving. The citrus in the dressing plays up the orange slices for a crisp, perky salad.

Further Food Nutritionist Commentary:

The ingredients in this salad are the cornerstones of a well-rounded meal; chicken and pistachios for protein, avocado and pistachios for healthy fats, and spinach, a nutrient-dense powerhouse that’s high in vitamins A and K, folate, magnesium and iron-rich, for a healthy carbohydrate. This vinaigrette is a great substitute for store-bought dressings that are usually high in fat and/or sugars. Low-fat/fat-free dressings are the biggest culprits, usually replacing all of the fat with sugar.

By Samantha Bernstein Gordon, RD
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Citrus Chicken Salad with Spinach and Orange Slices

  • Prep Time: 20 min
  • Cook Time:
  • Servings: 1

Ingredients

For the Salad:

¾ cup cooked chicken (diced)

½ cup avocado (diced)

1 tablespoon roasted pistachios

2 cups spinach

½ cup orange wedges

 

For the Citrus Vinaigrette:

2 tablespoons orange vinegar or white wine vinegar

1 tablespoon citrus juice (orange, lemon, or lime is best)

1 teaspoon dijon mustard

1 clove garlic (crushed)

½ cup walnut oil

1 teaspoon sea salt

¼ teaspoon pepper

 

Instructions

  1. Combine salad ingredients in a bowl.
  2. Add dressing ingredients into salad dressing shaker or jar with lid and shake well.
  3. Toss salad with 1-2 tablespoons of the dressing.
Combine salad ingredients in a bowl. Add dressing ingredients into salad dressing shaker or jar with lid and shake well. Toss salad with 1-2 tablespoons of the dressing.

Nutrition Information

For the salad, without dressing:

Per Serving:  Calories: 428; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 3g; Cholesterol: 89mg; Sodium: 131mg; Potassium: 1216mg; Carbohydrate: 23g; Fiber: 13g; Sugar: 8g; Protein: 38g

Nutrition Bonus:   Vit A: 116%; Vit C: 110%; Iron: 21%; Calcium: 14%

 

For the dressing recipe:

Calories: 971; Total Fat: 112g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 2369mg; Potassium: 42mg; Carbohydrate: 4g; Fiber: 0g; Sugar: 2g; Protein: 1g

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