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Turkey Salad with Orange Segments, Almonds, and a Citrus Vinaigrette – A Weight Loss Recipe

Last Updated on January 14, 2025 by Arif Chowdhury

Looking for a salad that doesn’t just sit on the plate but dances in your mouth? Meet the turkey salad with orange segments, almonds, and a citrus vinaigrette!

This vibrant dish is not just a feast for the eyes; it’s also a powerhouse of nutrients that can help you on your weight loss journey. Whether you’re enjoying it for a light lunch or as a refreshing dinner option, this recipe is packed with flavor and health benefits.

In this article, we’ll delve deep into the ingredients, provide a detailed recipe, and sprinkle in some interesting statistics along the way. Ready to whip up a salad that will make your taste buds sing? Let’s get started!

The Benefits of Turkey in Your Diet

Turkey is often lauded as a lean protein source, and it deserves that spotlight! Here’s why:

  • High Protein Content: Just a 3-ounce serving of cooked turkey breast contains about 25 grams of protein, which is essential for muscle repair and growth. Protein also helps keep you feeling full longer, reducing the urge to snack between meals.
  • Low in Calories: Turkey is relatively low in calories, with about 135 calories per serving. This makes it an excellent choice for those looking to manage their weight without sacrificing flavor.
  • Rich in Nutrients: Turkey is a good source of B vitamins, particularly niacin and B6, which play crucial roles in energy metabolism and brain health.

Why Add Oranges and Almonds?

Oranges: Nature’s Sweetness

Oranges bring a burst of sweetness and freshness to this salad, not to mention their health benefits:

  • Vitamin C Powerhouse: One medium orange provides about 70 mg of vitamin C, which is essential for immune function and skin health.
  • Hydration: Oranges are about 87% water, making them a hydrating fruit, which is vital for overall health.

Almonds: Crunchy Goodness

Let’s not forget about almonds! These little nuts are not just for snacking—they have a place in your salad too:

  • Healthy Fats: Almonds contain monounsaturated fats, which can help lower bad cholesterol levels. A 1-ounce serving (about 23 almonds) has around 164 calories but is packed with nutrients.
  • Fiber-Rich: With about 3.5 grams of fiber per ounce, almonds help keep your digestive system running smoothly and contribute to that feeling of fullness.

Turkey Salad with Orange Segments, Almonds, and Citrus Vinaigrette Recipe

Now that we’ve established the health benefits, it’s time to get into the kitchen! This recipe serves 4, making it perfect for a family meal or for meal prepping for the week.

Ingredients

For the Salad:

  • 2 cups cooked turkey breast, shredded or diced
  • 2 large oranges, segmented
  • 1 cup mixed greens (such as spinach, arugula, or kale)
  • 1/2 cup sliced almonds, toasted
  • 1/4 red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • Salt and pepper to taste

For the Citrus Vinaigrette:

  • 1/4 cup fresh orange juice
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Cooking Time

  • Preparation Time: 15 minutes
  • Cooking Time: 5 minutes (for toasting almonds)
  • Total Time: 20 minutes
  • Servings: 4

Step-by-Step Instructions

Step 1: Prepare the Ingredients (10 minutes)

  • Cook the Turkey: If you’re using leftover turkey, you’re already ahead! If not, cook your turkey breast in a skillet over medium heat until it reaches an internal temperature of 165°F (about 20-25 minutes), then shred or dice it.
  • Segment the Oranges: Cut the top and bottom off each orange. Stand the orange on a cutting board and carefully slice the peel off, following the curve of the fruit. Once peeled, segment the orange by cutting between the membranes to release the segments.
  • Toast the Almonds: In a small skillet over medium heat, add the sliced almonds. Toast for about 5 minutes, stirring frequently until they are golden brown and fragrant. Watch them closely to avoid burning!

Step 2: Make the Citrus Vinaigrette (5 minutes)

In a small bowl, whisk together the fresh orange juice, olive oil, apple cider vinegar, Dijon mustard, salt, and pepper until well combined. Taste and adjust seasoning as needed.

Step 3: Assemble the Salad (5 minutes)

  • In a large bowl, combine the mixed greens, cooked turkey, orange segments, sliced red onion, and cherry tomatoes.
  • Drizzle the citrus vinaigrette over the salad and toss gently to combine everything without bruising the greens.
  • Top with Toasted Almonds: Just before serving, sprinkle the toasted almonds on top for that perfect crunch.

Nutritional Breakdown

Each serving of this turkey salad with orange segments, almonds, and citrus vinaigrette contains:

  • Calories: Approximately 320
  • Protein: 28 grams
  • Carbohydrates: 20 grams
  • Fiber: 5 grams
  • Fat: 15 grams

The Weight Loss Connection

Incorporating salads like this into your diet can be a game-changer for weight loss. A study published in the American Journal of Clinical Nutrition showed that people who consumed salads regularly had a lower body mass index (BMI) compared to those who did not.

The high protein content from the turkey helps maintain muscle mass while losing weight, and the fiber from the greens and almonds keeps you feeling satisfied.

Cooking Tips

  • Make It Your Own: Feel free to swap in your favorite greens, or add other fruits like apples or berries for extra flavor.
  • Meal Prep: This salad is perfect for meal prep. Just keep the dressing separate until you’re ready to eat to avoid soggy greens.
  • Leftover Magic: If you have leftover vinaigrette, it can be used on other salads or as a marinade for chicken or fish.

A Salad That’s a Celebration

Embracing healthy eating doesn’t have to mean sacrificing flavor, and this turkey salad with orange segments, almonds, and a citrus vinaigrette is proof of that.

With its vibrant colors, refreshing flavors, and satisfying crunch, it’s a dish that celebrates wholesome ingredients while supporting your weight loss goals.

Next time you’re in the mood for something light yet filling, remember this recipe. It’s not just a salad; it’s an experience that nourishes your body and delights your palate. Enjoy every bite, knowing you’re making a choice that’s good for you!