Zesty Mediterranean Chicken Salad with Citrus Dressing
This refreshing Zesty Mediterranean Chicken Salad is a delightful twist on traditional chicken salads, perfect for a healthy lunch or a light snack. The combination of tender, broiled chicken breasts coated in a crispy oat and parmesan crust pairs beautifully with a colorful medley of seasonal salad greens, sweet oranges, and crunchy bell peppers. Finished with a zesty dressing made from apple juice concentrate, white wine vinegar, and a hint of dijon mustard, this dish is not only a feast for the eyes but also a satisfying way to stay on track with healthy eating. Ideal for salad lovers or anyone looking for a nutritious meal, it can be prepared ahead of time for an effortless lunch option.
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
Frozen apple juice concentrate, thawed
1/4 cup (thawed)
White wine vinegar
2 tablespoons
Coarse Dijon mustard
2 teaspoons
Ground cumin
3/4 teaspoon
Cayenne pepper
1/8 teaspoon
Salad greens
4 cups (torn)
Medium oranges
2 (peeled and sectioned)
Red bell pepper
1 (cut into strips)
Red onion
1/2 cup (sliced)
Fresh cilantro or fresh parsley
1/4 cup (chopped)
Cooking spray
(for broiling)
Quaker Oats (quick or old fashioned, uncooked)
3/4 cup
Grated parmesan cheese
1/4 cup
Ground cumin
1/2 teaspoon
Boneless skinless chicken breast halves
4
Coarse Dijon mustard
2 tablespoons
Instructions
1
In a small bowl, whisk together the thawed apple juice concentrate, white wine vinegar, Dijon mustard, ground cumin, and cayenne pepper until well blended. Chill the dressing in the refrigerator while you prepare the salad.
2
In a large bowl or platter, add the torn salad greens, sectioned oranges, red bell pepper strips, sliced red onion, and chopped cilantro (or parsley). Toss gently to combine and cover the mixture to let it chill.
3
Preheat your broiler on high.
4
Lightly spray the rack of the broiler pan with cooking spray to prevent sticking.
5
In a blender or food processor, combine the uncooked Quaker Oats, grated parmesan cheese, and ground cumin. Blend on high speed for about 1 minute, stopping occasionally to stir, until the mixture resembles a coarse crumb texture. Set aside.
6
Place the chicken breast halves between sheets of waxed paper and pound them to an even thickness of approximately 1/4 inch.
7
Spread a thin layer of Dijon mustard over both sides of each chicken breast. Dredge the chicken in the oat mixture until well coated.
8
Arrange the coated chicken on the broiler pan. Lightly spray one side of the chicken with cooking spray for even browning.
9
Broil the chicken about 6 inches from the heat for 3 to 4 minutes, then carefully remove the pan and flip the chicken.
10
Spray the other side of the chicken with cooking spray and return it to the broiler, cooking for an additional 3 to 4 minutes or until the chicken is golden brown and no longer pink in the center.
11
While the chicken is broiling, toss the salad mixture with the chilled dressing just before serving.
12
Plate the salad and top it with warm, broiled chicken. Serve with extra orange wedges and fresh cilantro on the side for added flavor.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Mediterranean Chicken Salad with Citrus Dressing?
It is a refreshing salad featuring tender, broiled chicken with an oat and parmesan crust, served over greens with oranges and a zesty apple juice-based dressing.
What ingredients are in the citrus dressing?
The dressing contains frozen apple juice concentrate, white wine vinegar, coarse Dijon mustard, ground cumin, and cayenne pepper.
How is the chicken crust made?
The crust is made by blending uncooked Quaker Oats, grated parmesan cheese, and ground cumin until it reaches a coarse crumb texture.
What vegetables are included in the salad?
The salad consists of torn greens, red bell pepper strips, and sliced red onions.
What kind of fruit is added to the salad?
The recipe calls for two medium oranges that are peeled and sectioned.
How should the chicken be prepared before coating?
The boneless skinless chicken breast halves should be pounded between waxed paper to an even thickness of about 1/4 inch.
How do you get the oat mixture to stick to the chicken?
A thin layer of coarse Dijon mustard is spread over both sides of each chicken breast before dredging them in the oat mixture.
What is the recommended cooking method for the chicken?
The chicken is broiled on high heat about 6 inches from the heat source.
How long does the chicken take to cook?
The chicken should be broiled for 3 to 4 minutes per side, totaling 6 to 8 minutes or until golden brown.
Can I use parsley instead of cilantro?
Yes, the recipe suggests using either 1/4 cup of chopped fresh cilantro or fresh parsley.
Should the dressing be served warm or cold?
The dressing should be whisked together and chilled in the refrigerator while the rest of the salad is prepared.
Is there a specific type of vinegar required?
The recipe specifies white wine vinegar for the citrus dressing.
What type of mustard is used in this recipe?
Coarse Dijon mustard is used both in the dressing and as a binder for the chicken coating.
How do you prepare the red bell pepper?
The red bell pepper should be cut into thin strips.
What kind of oats are best for the chicken coating?
You can use either Quaker Quick Oats or Old Fashioned Oats.
When should the dressing be added to the salad?
Toss the salad mixture with the chilled dressing just before serving to keep the greens fresh.
Is there any spice in this recipe?
Yes, the recipe uses ground cumin and 1/8 teaspoon of cayenne pepper for a subtle kick.
How many chicken breasts are needed?
The recipe requires 4 boneless skinless chicken breast halves.
Do I need to grease the broiler pan?
Yes, lightly spray the rack of the broiler pan with cooking spray to prevent the chicken from sticking.
What garnish is recommended?
The salad can be served with extra orange wedges and fresh cilantro on the side.
How fine should the oat and cheese mixture be?
It should be blended for about 1 minute until it resembles a coarse crumb texture.
What is the first step of the instructions?
The first step is whisking together the dressing ingredients and placing them in the refrigerator to chill.
Can this salad be made ahead of time?
Yes, the dressing and salad components can be prepared ahead, though the chicken is best served warm.
What is the purpose of pounding the chicken?
Pounding the chicken to 1/4 inch thickness ensures even cooking and a tender texture.
Is parmesan cheese used in the dressing?
No, the parmesan cheese is only used in the chicken's oat coating.
How do you ensure the chicken browns evenly?
Lightly spray both sides of the coated chicken with cooking spray before and during broiling.
How much apple juice concentrate is needed?
The recipe calls for 1/4 cup of thawed frozen apple juice concentrate.
What makes this recipe 'Mediterranean'?
The use of citrus, fresh herbs, greens, and lean protein like chicken gives it a Mediterranean flair.
What size should the oranges be?
The recipe specifies two medium-sized oranges.
How much salad greens are required?
You will need 4 cups of torn salad greens for this recipe.