Lemon-Pepper Chicken Salad

Dairy Free
Health score
31%
Lemon-Pepper Chicken Salad
20 min.
4
341kcal

Suggestions


Looking for a refreshing and satisfying meal that’s both delicious and dairy-free? Look no further than this Lemon-Pepper Chicken Salad! Perfect for lunch or dinner, this vibrant dish combines the zesty flavors of lemon and pepper with tender chicken breast tenders, all nestled on a bed of crisp romaine lettuce. The addition of sweet, juicy oranges adds a delightful burst of flavor, making each bite a delightful experience.

What sets this salad apart is its crunchy texture, thanks to the lemon pepper panko crispy bread crumbs that coat the chicken, giving it a satisfying crunch without the heaviness of traditional breading. Drizzled with a tropical mango-olive oil vinaigrette, this salad is not only light and refreshing but also packed with nutrients, making it a perfect choice for those looking to maintain a healthy lifestyle.

In just 20 minutes, you can whip up this colorful dish that serves four, making it ideal for family meals or gatherings with friends. With a caloric breakdown that balances protein, healthy fats, and carbohydrates, this Lemon-Pepper Chicken Salad is a guilt-free indulgence that will leave you feeling energized and satisfied. So grab your ingredients and get ready to impress your taste buds with this delightful salad!

Ingredients

  • 0.8 cup panko bread crumbs crispy
  • 14 oz chicken breast (not breaded)
  • oz the of 1 cos lettuce (6 cups)
  •  cranberry-orange relish peeled chopped
  • 0.5 cup balsamic vinaigrette salad dressing 
  • serving almonds sliced

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven

Directions

  1. Heat oven to 400°F. Line cookie sheet with cooking parchment paper or spray with cooking spray.
  2. Place bread crumbs in shallow dish.
  3. Add chicken tenders to dish; press crumbs into chicken to coat well.
  4. Place chicken on cookie sheet.
  5. Bake 12 to 15 minutes or until no longer pink.
  6. Cut chicken into 1-inch pieces.
  7. Divide lettuce among 4 salad plates or shallow bowls. Top evenly with chicken and orange pieces.
  8. Drizzle each with 2 tablespoons dressing.
  9. Garnish with sliced almonds.

Nutrition Facts

Calories341kcal
Protein27.92%
Fat50.27%
Carbs21.81%

Properties

Glycemic Index
13.13
Glycemic Load
2.62
Inflammation Score
-10
Nutrition Score
25.95478243154%

Flavonoids

Cyanidin
0.01mg
Epigallocatechin
0.01mg
Hesperetin
17.85mg
Naringenin
10.04mg
Luteolin
0.16mg
Isorhamnetin
0.01mg
Kaempferol
0.1mg
Myricetin
0.1mg
Quercetin
1.7mg

Nutrients percent of daily need

Calories:340.94kcal
17.05%
Fat:19.22g
29.56%
Saturated Fat:3.59g
22.41%
Carbohydrates:18.76g
6.25%
Net Carbohydrates:15.31g
5.57%
Sugar:8.37g
9.3%
Cholesterol:63.5mg
21.17%
Sodium:202.87mg
8.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.02g
48.04%
Vitamin A:5732.94IU
114.66%
Vitamin K:97.2µg
92.57%
Vitamin B3:11.49mg
57.44%
Selenium:35.68µg
50.97%
Vitamin C:38.59mg
46.77%
Vitamin B6:0.84mg
42.18%
Folate:122.52µg
30.63%
Phosphorus:256.44mg
25.64%
Potassium:669.62mg
19.13%
Vitamin B1:0.28mg
18.38%
Vitamin B5:1.73mg
17.32%
Fiber:3.45g
13.8%
Vitamin B2:0.22mg
12.73%
Vitamin E:1.9mg
12.69%
Manganese:0.24mg
11.96%
Magnesium:46.79mg
11.7%
Iron:1.6mg
8.91%
Calcium:73.47mg
7.35%
Zinc:0.94mg
6.26%
Copper:0.12mg
5.91%
Vitamin B12:0.24µg
3.96%