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Apple, Fennel & Chicken Salad with Couscous

Apple, Fennel & Chicken Salad with Couscous

Apple, Fennel & Chicken Salad with Couscous
Makes: 4 Servings
Preparation Time: 30 minutes

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.

Ingredients

  • 12 ounces boneless chicken breast (2-3 breasts)
  • 3 tablespoons olive oil (divided)
  • 1 cup whole wheat couscous
  • 2 medium red apples
  • 1 tablespoon lemon juice (divided)
  • 1 fennel bulb
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 3 1/2 cups fresh baby spinach
  • 1/8 cup walnuts (chopped, may use pecans or almonds)

Directions

  1. Slice chicken breasts crosswise into 1/2 inch strips.
  2. Heat 1 tablespoon olive oil in large skillet over medium heat.
  3. Add chicken, cook 8-10 minutes until done, stirring occasionally, remove from heat.
  4. While chicken is sautéing, cook couscous according to package directions, let cool.
  5. Core and chop apples, place in large bowl; toss with 1 tablespoon lemon juice.
  6. Chop fennel bulb (discarding stem and fronds) and add to bowl. 
  7. In a small bowl, whisk remaining oil and lemon juice with balsamic vinegar, sugar, salt, and pepper.
  8. Add chicken, couscous, spinach, and nuts to bowl with apples and fennel.
  9. Drizzle with dressing, toss to coat, and serve.
  10. Can be made several hours ahead and refrigerated.

Notes

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

Serve with 8 ounce non-fat milk.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1 serving
Nutrients Amount
Total Calories 435
Total Fat 16 g
Saturated Fat 2 g
Cholesterol 56 mg
Sodium 237 mg
Carbohydrates 49 g
Dietary Fiber 6 g
Total Sugars 18 g
Added Sugars included 3 g
Protein 24 g
Vitamin D 0 mcg
Calcium 66 mg
Iron 2 mg
Potassium 770 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 435
Total Fat 16 g
Saturated Fat 2 g
Monounsaturated Fat 8 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.5 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 56 mg
Carbohydrates 49 g
Dietary Fiber 6 g
Total Sugars 18 g
Added Sugars included 3 g
Protein 24 g
Minerals
Calcium 66 mg
Potassium 770 mg
Sodium 237 mg
Copper 0 mg
Iron 2 mg
Magnesium 67 mg
Phosphorus 217 mg
Selenium 49 mg
Zinc 1 mg
Vitamins
Vitamin A 98 mcg
Vitamin B6 0.7 mg
Vitamin B12 0.1 mcg
Vitamin C 18 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 148 mcg
Folate 66 mcg
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 8 mg
Choline 65 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1 cups
Grains 1 1/2 ounces
Protein Foods 2 1/2 ounces
Vegetables 1 cups
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