Last Updated on December 14, 2024 by Arif Chowdhury
Are you tired of the same old salads that leave you feeling uninspired? It’s time to shake things up with a vibrant and delicious dish: Zesty Orange Chicken over Mixed Greens!
This delightful recipe features grilled chicken tossed in a zesty orange dressing, served over a bed of fresh mixed greens.
Not only is it bursting with flavor, but it’s also a fantastic option for anyone looking to lose weight while still enjoying a satisfying meal.
Let’s explore the benefits of this dish and how to prepare it step by step.
The Bright Benefits of Oranges
Oranges are more than just a sweet, juicy snack; they are a powerhouse of nutrition! Rich in vitamin C, one medium orange contains about 70 mg of this essential nutrient, which is more than 100% of the daily recommended intake. Vitamin C is crucial for immune function, skin health, and collagen production.
In addition, oranges are low in calories—about 62 calories for a medium orange—and high in fiber, with approximately 3 grams per fruit.
According to the American Journal of Clinical Nutrition, diets high in fiber can aid in weight management by promoting feelings of fullness and reducing overall calorie intake.
Oranges also contain antioxidants that can help combat inflammation and oxidative stress in the body, making them a delicious and healthful addition to any diet.
Chicken: A Lean Protein Essential
When it comes to weight loss, lean protein is your best friend. Chicken breast is a top choice for many health-conscious eaters, providing a hefty dose of protein without excess fat.
A 3.5-ounce serving of skinless chicken breast contains about 165 calories and 31 grams of protein, according to the USDA.
Incorporating protein into your meals is vital for muscle maintenance and satiety. Research published in the American Journal of Clinical Nutrition indicates that diets high in protein can significantly enhance weight loss by reducing hunger and promoting feelings of fullness.
Plus, protein plays a crucial role in metabolic processes, helping your body burn more calories even at rest.
The Goodness of Mixed Greens
Mixed greens are a fantastic base for any salad, offering a variety of flavors and textures. They are low in calories, with a typical serving of mixed greens (around 2 cups) containing only about 10-20 calories.
Packed with vitamins A, C, and K, as well as folate and other essential nutrients, mixed greens can provide a wealth of health benefits.
According to the Centers for Disease Control and Prevention (CDC), consuming more leafy greens can help reduce the risk of chronic diseases such as heart disease and obesity.
The fiber content in mixed greens also aids digestion and contributes to feelings of fullness, making them an excellent choice for anyone on a weight loss journey.
Ingredients You’ll Need
Ready to make this flavorful Zesty Orange Chicken over Mixed Greens? Here’s what you’ll need:
For the Chicken and Marinade
- 1 lb (450g) boneless, skinless chicken breasts
- 1/4 cup fresh orange juice (about 1 large orange)
- 1 tablespoon olive oil
- 1 tablespoon honey (optional for sweetness)
- 1 tablespoon soy sauce (low-sodium recommended)
- 1 teaspoon garlic powder
- Salt and pepper to taste
For the Salad
- 6 cups mixed greens (such as spinach, arugula, and romaine)
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup walnuts or almonds, chopped (optional)
For the Orange Dressing
- 1/4 cup fresh orange juice
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Step-by-Step Recipe
Let’s dive into the cooking process! This recipe is not only quick to prepare but also perfect for meal prep.
Step 1: Marinate the Chicken
- In a bowl, combine the fresh orange juice, olive oil, honey (if using), soy sauce, garlic powder, salt, and pepper. This marinade will add a burst of flavor to the chicken.
- Add the chicken breasts, ensuring they are well-coated in the marinade. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
Step 2: Grill the Chicken
- Preheat your grill or grill pan over medium-high heat. If you don’t have a grill, a stovetop skillet works just fine.
- Remove the chicken from the marinade and discard the marinade. Grill the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
- Once cooked, remove the chicken from the grill and let it rest for a few minutes before slicing.
Step 3: Prepare the Orange Dressing
- In a small bowl, whisk together the fresh orange juice, olive oil, apple cider vinegar, Dijon mustard, salt, and pepper. Adjust the seasoning to taste.
- Set the dressing aside while you prepare the salad.
Step 4: Assemble the Salad
- In a large bowl, combine the mixed greens, halved cherry tomatoes, sliced cucumber, and red onion. Toss gently to mix.
- Slice the grilled chicken into strips and place it on top of the mixed greens.
Step 5: Serve
- Drizzle the orange dressing over the salad and toss gently to coat everything evenly.
- Top with crumbled feta cheese and chopped nuts if desired for added flavor and texture.
- Serve immediately and enjoy your vibrant, nutritious meal!
Nutritional Highlights
This Zesty Orange Chicken over Mixed Greens is not only delicious but also offers a variety of health benefits:
- High in Protein: The chicken provides a substantial amount of protein, essential for muscle maintenance and satiety.
- Rich in Vitamins: Oranges and mixed greens contribute a wealth of vitamins and antioxidants, promoting overall health.
- Low Calorie: This dish is low in calories while being high in flavor, making it an excellent option for weight loss.
Tips for Customization
- Add More Veggies: Feel free to include other vegetables like bell peppers, carrots, or avocado to boost the nutritional profile and add color.
- Spice It Up: If you enjoy a little heat, sprinkle some red pepper flakes on the chicken while grilling or add sliced jalapeños to the salad.
- Alternative Proteins: For a vegetarian option, consider using grilled tofu or chickpeas instead of chicken.
Storing and Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to three days. When reheating, it’s best to do so in the microwave to prevent the greens from wilting too much. You might want to add a splash of fresh orange juice to brighten the flavors again.
The Perfect Pairing
This dish pairs beautifully with a side of whole-grain bread, quinoa, or brown rice for a complete meal. For a light dessert, consider serving fresh fruit or a small serving of yogurt to round out the meal.
A Citrus Delight for Your Plate
Eating healthy doesn’t have to be boring or bland. Zesty Orange Chicken over Mixed Greens is a vibrant, flavorful dish that proves you can enjoy a satisfying meal while still pursuing your weight loss goals.
Whether you’re preparing lunch for the week or hosting a family dinner, this recipe is sure to impress with its fresh flavors and nutritious ingredients.
So, gather your ingredients and get ready to enjoy a delightful burst of citrus and savory goodness on your plate!