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Chicken and Tangelo Salad With Peanut Dressing

Published September 25, 2018
2 minute read
A colorful salad on a white plate with mixed greens, broccoli, red cabbage, orange segments, and tofu cubes, garnished with nuts. A fork sits on the plate. There is a pink drink and a small dish of peanut dressing nearby on a wooden cutting board. MyFitnessPal Blog
Published September 25, 2018
2 minute read
In This Article

This hearty main dish salad gets a kick from a zingy peanut dressing made with heart-healthy avocado oil and plenty of protein thanks to store-bought rotisserie chicken. Tangelos are an easy-to-peel hybrid of tangerines and grapefruit with juicy, tangy flesh. Substitute large oranges or tangerines if tangelos are unavailable.

Chicken and Tangelo Salad With Peanut Dressing

Ingredients

For the dressing

  • 1/2 cup (28g) roasted, unsalted peanuts, divided
  • Juice and zest of 1 lime
  • 1/2 tablespoon rice vinegar
  • 1/2 serrano chile pepper
  • 1 medium garlic clove
  • 1 teaspoon sugar
  • 1/3 cup (80ml) avocado oil

For the salad

  • 1 cup (90g) broccoli florets, chopped
  • 4 cups (128g) baby lettuce greens or chopped romaine lettuce
  • 2 cups (300g) cabbage, finely shredded
  • 12 ounces (340g) rotisserie chicken breast meat, roughly chopped
  • 2 medium tangelos, peeled and roughly chopped
  • 1/4 cup (5g) fresh basil leaves, chopped

Directions

For the dressing
In a blender, combine 1/4 cup (14g) of peanuts, lime juice, lime zest, vinegar, chile pepper, garlic and sugar and blend until combined. (Reserve remaining peanuts for garnish.) With the blender running and the lid slightly ajar, slowly add the oil in a steady stream. Set aside.

Place the broccoli in a small saucepan or microwave-safe bowl. Add water to cover and bring to a simmer or microwave on high until the broccoli is crisp-tender, about 3 minutes. Drain and rinse with cool water.

In a large bowl, toss the broccoli and other salad ingredients with the dressing. Sprinkle with the remaining peanuts and serve.

Serves: 4 | Serving Size: 1/4 of salad + 3 tablespoons dressing

Nutrition (per serving): Calories: 438; Total Fat: 29g; Saturated Fat: 3g; Monounsaturated Fat: 17g; Cholesterol: 75mg; Sodium: 342mg; Carbohydrate: 19g; Dietary Fiber: 5g; Sugar: 11g; Protein: 30g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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