Apple, Fennel & Chicken Salad with Couscous Recipe
Make Half Your Plate Fruits & Veggies
| 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 | ||
|
||
| 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.
 Go Back to “Healthy Plate” for this Recipe |
|
| Go Back to Main List of Healthy Plates |
See Another Healthy Plate |
