Chicken-and-Spinach Salad with Toasted-Sesame Dressing

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Chicken-and-Spinach Salad with Toasted-Sesame Dressing
45 min.
4
618kcal

Suggestions

Ingredients

  • 0.3 cup cooking oil 
  • teaspoons ginger fresh chopped
  • small clove garlic 
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoon orange juice 
  •  bell pepper red cut into thin strips
  • 0.5 teaspoon salt 
  • 1.5 teaspoons asian sesame oil 
  • 0.3 cup sesame seed 
  • pound chicken breasts boneless skinless 3
  • 4.5 quarts pkt spinach washed well
  • tablespoons water 
  • 1.5 teaspoons white-wine vinegar 

Equipment

  • bowl
  • frying pan
  • blender

Directions

  1. Heat a large frying pan over moderate heat.
  2. Add the sesame seeds and cook, stirring frequently, until browned, 2 to 3 minutes.
  3. Remove the seeds from the pan immediately.
  4. In a blender, combine the vinegar, ginger, garlic, orange juice, sesame oil, the 1/3 cup cooking oil, 1/4 teaspoon of the salt, and 1 tablespoon of the toasted sesame seeds. Puree until smooth and leave the dressing in the blender.
  5. In the frying pan, heat the remaining 1 tablespoon oil over moderate heat. Season the chicken breasts with the remaining 1/4 teaspoon salt and the black pepper and add to the pan. Cook until brown, about 5 minutes. Turn and cook until almost done, about 3 minutes more. Cover the pan, remove from the heat, and let steam for 5 minutes.
  6. Remove the chicken from the pan. Set the pan over moderate heat and add the water. Cook, scraping the bottom of the pan to dislodge any brown bits, until reduced to 1 tablespoon.
  7. Transfer the liquid to the blender and pulse to combine. When the chicken breasts are cool enough to handle, cut them into bite-size pieces and toss with the remaining sesame seeds.
  8. In a large bowl, toss the spinach with the red-pepper strips and the chicken.
  9. Serve the salad with the dressing spooned over the top.
  10. Wine Recommendation: The herbal, grassy notes in sauvignon blanc make it well-suited to pairing with salads. Even better, its high acidity allows it to easily handle the tart orange juice in this dressing.

Nutrition Facts

Calories618kcal
Protein32.86%
Fat41.84%
Carbs25.3%

Properties

Glycemic Index
57
Glycemic Load
5.96
Inflammation Score
-10
Nutrition Score
77.748695497927%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.51mg
Naringenin
0.09mg
Luteolin
8.06mg
Kaempferol
67.93mg
Myricetin
3.74mg
Quercetin
42.36mg

Nutrients percent of daily need

Calories:618.37kcal
30.92%
Fat:32.03g
49.27%
Saturated Fat:3.58g
22.35%
Carbohydrates:43.59g
14.53%
Net Carbohydrates:18.36g
6.68%
Sugar:6.13g
6.81%
Cholesterol:72.57mg
24.19%
Sodium:1266.37mg
55.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.59g
113.18%
Vitamin K:5157.67µg
4912.06%
Vitamin A:100807.55IU
2016.15%
Folate:2094.16µg
523.54%
Manganese:9.86mg
493.19%
Vitamin C:341.02mg
413.36%
Magnesium:908.49mg
227.12%
Potassium:6485.06mg
185.29%
Iron:30.81mg
171.19%
Vitamin E:25.62mg
170.77%
Vitamin B6:3.1mg
154.95%
Vitamin B2:2.18mg
128.04%
Calcium:1156.22mg
115.62%
Vitamin B3:20.28mg
101.41%
Fiber:25.23g
100.92%
Copper:1.81mg
90.6%
Phosphorus:829.07mg
82.91%
Selenium:50.31µg
71.88%
Vitamin B1:1mg
66.6%
Zinc:7.12mg
47.46%
Vitamin B5:2.42mg
24.23%
Vitamin B12:0.23µg
3.78%
Source:My Recipes