Summer Salads Provide Healthy Nutrients, Great Taste
Salads are a great way to add satisfying flavor and versatility to a healthy diet.
June 2009
By Family Features
 |
SUCCULENT SALAD: Chicken Salad with Roasted Tomatoes provides healthy benefits and a satisfying taste.
– Association for Dressings & Sauces/National Pecan Shellers Association
|
Salads are a great way to add satisfying flavor and versatility to a healthy diet. In fact, research has shown that salad eaters consume greater amounts of essential nutrients, including vitamins C and E, and folic acid. The key to a nutritious salad is to build it with healthy ingredients, including pecans.
To find more salad and dressing recipes, visit www.SaladADay.org and www.Dressings-Sauces.org. More information about pecans can be found online at www.ILovePecans.org.
Chicken Salad with Roasted Tomatoes
½ cup finely chopped pecans, toasted
½ cup panko (Japanese bread crumbs)
½ teaspoon kosher salt
¼ teaspoon cayenne pepper
Dash of freshly ground black pepper
3 tablespoons butter
4 tablespoons olive oil, divided
2 boneless, skinless chicken breasts
½ pound cherry tomatoes
4 cups mixed greens
Red onion slices
Cucumber slices
2 ounces blue cheese, optional
Ranch or balsamic vinaigrette dressing
Heat oven to 400°F.
In a bowl, mix pecans, panko, salt, cayenne and black pepper together.
In an ovenproof skillet, melt butter and 3 tablespoons olive oil over medium-high heat. Dredge chicken in pecan-panko mixture. Sauté in skillet until brown on bottom, about 2 minutes. Turn chicken and place skillet in oven. Bake for 15 to 18 minutes, or until cooked through. Set aside. Slice when cool.
Reduce oven temperature to 350°F. Arrange tomatoes on a baking sheet and toss with remaining olive oil. Bake for 30 minutes. Remove from oven and season with additional kosher salt and freshly ground black pepper.
Divide greens between two plates. Arrange red onion, cucumber, roasted tomatoes and chicken over greens. Top with blue cheese, if desired. Serve with ranch dressing or balsamic vinaigrette dressing. Yields 2 servings.
Romaine, Pecan and Pear Salad
6 cups washed and torn Romaine lettuce
1 cup washed and torn radicchio
¼ cup chopped parsley
2 shallots, thinly sliced
2 pears, thinly sliced
1 cup pecans
¾ cup dried cherries
¼ cup raspberry vinaigrette dressing
1/3 cup feta cheese, optional