Apple, Fennel & Chicken Salad with Couscous
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.
- 30 minutes
- 4 Servings
- $6.00 - $8.99
Apple, Fennel & Chicken Salad with Couscous
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.
- 30 minutes
- 4 Servings
- $6.00 - $8.99
Ingredients
- 12 ounces boneless chicken breast
- 3 tablespoons olive oil
- 1 cup whole wheat couscous
- 2 medium red apples
- 1 tablespoon lemon juice
- 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
Steps
Slice chicken breasts crosswise into 1/2 inch strips.
Heat 1 tablespoon olive oil in large skillet over medium heat.
Add chicken, cook 8-10 minutes until done, stirring occasionally, remove from heat.
While chicken is sautéing, cook couscous according to package directions, let cool.
Core and chop apples, place in large bowl; toss with 1 tablespoon lemon juice.
Chop fennel bulb (discarding stem and fronds) and add to bowl.
In a small bowl, whisk remaining oil and lemon juice with balsamic vinegar, sugar, salt, and pepper.
Add chicken, couscous, spinach, and nuts to bowl with apples and fennel.
Drizzle with dressing, toss to coat, and serve.
Can be made several hours ahead and refrigerated.
Ingredients
Serving Size:
| 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 |
Source:
- Produce for Better Health Foundation