Five Spice Chicken and Orange Salad

Looking for a way to kick your lunches up a notch? Try bringing this salad from Eating Well to work instead of your usual lunch, or prepare it for dinner. It's got protein and flavor and will refresh you for the second half of your day. The protein will help keep you fuller for longer and the flavor will keep you from having just another boring lunch or dinner.

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.

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

1. 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.
2. 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.
3. 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.

Tips & Notes

• 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.
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• 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; 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