Have a Plant: Fruits & Veggies for Better Health

Apple, Fennel & Chicken Salad with Couscous Recipe

Make Half Your Plate Fruits & Veggies

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A refreshing, crunchy sweet-savory salad featuring a play of fresh chopped apples, fennel and chicken breast blended with whole wheat couscous and spinach, then topped with lemon balsamic vinaigrette.
 
Recipe Cost for 4 People: $12.78 ($3.19/serving)*
 
Preparation Time: 30 minutes

  • 12 ounces boneless chicken breast (2-3)
  • 3 T olive oil, divided
  • 1 cup whole wheat couscous
  • 2 U.S.-grown medium red apples
  • 1 T lemon juice, divided
  • 1 fennel bulb
  • 1 T balsamic vinegar
  • 1 T sugar
  • ¼ tsp salt
  • 1/8 tsp ground black pepper
  • 3 oz fresh baby spinach (about 3½ cups)
  • 2 T chopped walnuts, pecans or almonds
Slice chicken breasts crosswise into 1/2” strips. Heat 1 T olive oil in large skillet over medium heat. Add chicken, cook 8-10 minutes until done, stirring occasionally, remove from heat. While chicken is sautéing, cook couscous according to package directions, let cool. Core and chop apples, place in large bowl; toss with 1 t lemon juice. Chop fennel bulb (discarding stem and fronds) and add to bowl. In a small bowl, whisk remaining oil and lemon juice with balsamic vinegar, sugar, salt and pepper. Add chicken, couscous, spinach and nuts to bowl with apples and fennel. Drizzle with dressing, toss to coat and serve. Can be made several hours ahead and refrigerated.

Weekly Meal Planning Tip: When you’re planning a dinner with chicken, cook up extra chicken breast and refrigerate for later use with another recipe.

Complete this Healthy Plate: Serve with 8 oz non-fat milk.
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cups
Nutrition Info
Calories: 440
Total Fat: 16g
Saturated Fat: 2g
% of Calories from Fat: 33%
% Calories from Sat Fat: 4%
Protein: 25g
Carbohydrates: 56g
Cholesterol: 45mg
Dietary Fiber: 11g
Sodium: 260mg
 
Each serving provides: An excellent source of fiber, protein, vitamin C, niacin and vitamin B6, and a good source of vitamin A, potassium, iron and phosphorus.

*Retail prices, Boulder, Colorado, and online, Summer 2014.

USApple.org

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