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Apple, Fennel & Chicken Salad with Couscous

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Apple, Fennel & Chicken Salad with Couscous
En Español

Fivestar Rating
(278 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep 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 (about 3.5 cups)
  • 1/8 cup walnuts (chopped, may use pecans or almonds)

Directions

  1. Slice chicken breasts crosswise into 1/2" 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 oz. non-fat milk.

Source: Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 440
Total Fat 16 g
Saturated Fat 2 g
Cholesterol 45 mg
Sodium 260 mg
Carbohydrates 56 g
Dietary Fiber 6 g
Total Sugars 13 g
Added Sugars included 3 g
Protein 25 g
Vitamin D 0 mcg
Calcium 63 mg
Iron 3 mg
Potassium 508 mg
N/A - data is not available
Nutrients Amount
Total Calories 440
Total Fat 16 g
Saturated Fat 2 g
Monounsaturated Fat 8 g
Polyunsaturated Fat 3 g
Linoleic Acid 4 g
α-Linolenic Acid 0.8 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 17 mg
Cholesterol 45 mg
Carbohydrates 56 g
Dietary Fiber 6 g
Total Sugars 13 g
Added Sugars included 3 g
Protein 25 g
Minerals
Calcium 63 mg
Potassium 508 mg
Sodium 260 mg
Copper 150 mcg
Iron 3 mg
Magnesium 37 mg
Phosphorus 179 mg
Selenium 60 mcg
Zinc 1 mg
Vitamins
Vitamin A 70 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.2 mcg
Vitamin C 16 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 152 mcg
Folate 25 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 8 mg
Choline 89 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1 cup
Vegetables
1 cup
Grains
2 1/2 ounces
Protein Foods
2 ounces