Harvest chicken salad with apple, pecans and cider dressing
35 min · 44 g protein · 395 cals / serving
Warm smoky-paprika chicken sliced over crisp romaine, peppery arugula and shaved raw Brussels sprouts with crunchy apple, celery, toasted pecans, a few tart cranberries and salty feta. A creamy apple-cider and Dijon yogurt dressing with a touch of maple ties it together. A salad that eats like dinner.
Ingredients
Chicken
- 1 1/3 lb chicken breast, 2 large breasts, halved horizontally
- 1 tsp olive oil
- 1 tsp paprika, smoked
- 1/2 tsp garlic powder
- 1/2 tsp salt
Dressing
- 1/2 cup nonfat Greek yogurt
- 2 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 1/2 tsp maple syrup
- 1 pinch salt
- 1/2 tsp black pepper
Salad
- 3 tbsp pecans
- 3 hearts romaine lettuce, chopped
- 3 1/2 oz arugula
- 7 oz Brussels sprouts, trimmed and very thinly shaved
- 2 medium granny smith apples, or Honeycrisp, thinly sliced
- 2 stalks celery, thinly sliced
- 1/4 small red onion, very thinly sliced
- 1 tbsp dried cranberries
- 1/4 cup feta cheese
Steps
- Rub the chicken with the oil, smoked paprika, garlic powder and salt. Cook in a hot nonstick pan or grill pan over medium-high heat for 4–5 minutes per side, until browned and 165°F inside. Rest 5 minutes, then slice.
- Whisk the yogurt, vinegar, mustard, maple syrup, salt and pepper until smooth. Thin with a spoonful of water if it is too thick to drizzle.
- Toast the pecans in a dry pan over medium heat for 3–4 minutes, shaking, until they smell nutty. Chop roughly.
- Toss the romaine, arugula, shaved sprouts, apple, celery, red onion and half the dressing in a big bowl. Pile onto plates and top with the chicken, pecans, cranberries and feta, with the rest of the dressing spooned over.
Good to know
Can I meal-prep it?
Yes. Keep the dressing in a small jar and the chicken in its own container; slice the apple on the day, or toss it in a little lemon juice so it does not brown. It keeps 3–4 days.
Shortcut chicken?
Shredded rotisserie breast meat works well. Use about 1 lb of meat and toss it with a pinch of smoked paprika.
No pecans?
Walnuts are just as good. Keep them to a small handful and toast them: toasted nuts taste of twice as much.
Per
- Calories
- 86
- Protein
- (46%)
- 10 g
- Fat
- (28%)
- 3 g
- Carbohydrates
- (26%)
- 6 g
- of which sugar
- 4 g
- Fiber
- 2 g
- Sodium
- 145 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1578 kcal goes into the pot and 1999 g of ingredients comes out as about 1845 g of food: 86 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.