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Roasted Carrot and Chicken Salad

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Taste the magic of balance! Tender chunks of carrot are the perfect counterpoint to the lingering, nutty flavor of crunchy pistachios. From Prevention Healthy Cooking.

  • Prep Time 20 min
  • Total Time 25 min
  • Servings 4

Ingredients

1
lb large carrots, peeled and cut into 1/2-inch diagonal slices (2 cups)
1
tablespoon packed brown sugar
2
tablespoons extra-virgin olive oil
1/2
teaspoon salt
1/2
teaspoon freshly ground black pepper
2
boneless skinless chicken breasts, cut into thin slices (about 12 oz)
1/4
cup snipped fresh chives or sliced scallion greens
1
tablespoon + 1 teaspoon cider vinegar
1
medium shallot, thinly sliced
2
cups baby arugula
1
bunch watercress, tough stems removed
1 1/2
cups halved red seedless grapes
2
tablespoons unsalted shelled chopped pistachios

Directions

  • 1 Heat oven to 325°F. Spray 11x 9-inch rectangular baking pan and a rimmed baking sheet with olive oil cooking spray.
  • 2 Place carrots in baking pan. Sprinkle with sugar, 1 teaspoon of olive oil and 1/8 teaspoon each of the salt and pepper. Toss to coat well. Roast, stirring several times, 25 minutes or until carrots are tender and lightly golden at edges.
  • 3 About 5 minutes before carrots are done, place chicken in a mound on the prepared baking sheet. Drizzle with 1 teaspoon of the oil, and sprinkle with 2 tablespoons of the chives, and 1/8 teaspoon each of the salt and pepper. Toss to mix. Arrange in a single layer. Roast, turning once, 5 to 7 minutes or until juice of chicken is clear when center of thickest part is cut. Remove carrots and chicken from oven; let cool a few minutes.
  • 4 Meanwhile, in salad bowl, mix vinegar, shallot, the remaining oil, 2 tablespoons chives, and 1/4 teaspoon each salt and pepper. Let stand 5 minutes or more to blend flavors.
  • 5 Just before serving, add arugula, watercress and grapes to the vinegar mixture tossing to coat greens and grapes. Spread out on large platter. Top with carrots, chicken and any juices. Sprinkle with pistachios. Serve warm.

Nutrition Info

The Quick Take:

  • Calories 300
  • Fat 13g
  • Saturated Fat 2g
  • Sodium 390mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
120),
% Daily Value
Total Fat
13g
13%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
55mg
55%;
Sodium
390mg
390%;
Total Carbohydrate
23g
23%
(Dietary Fiber
3g
3%
  Sugars
16g
16%
),
Protein
22g
22%
;
% Daily Value*:
Vitamin A
220%;
Vitamin C
10%;
Calcium
8%;
Iron
10%;
Exchanges:
0 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Carrots are rich in vitamin A, which can help maintain healthy skin and prevent infections.

The Sugar Solution Cookbook (2006) p. 206

©Copyright 2009, Rodale, Inc.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 10/26/2010. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
120),
% Daily Value
Total Fat
13g
13%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
55mg
55%;
Sodium
390mg
390%;
Total Carbohydrate
23g
23%
(Dietary Fiber
3g
3%
  Sugars
16g
16%
),
Protein
22g
22%
;
% Daily Value*:
Vitamin A
220%;
Vitamin C
10%;
Calcium
8%;
Iron
10%;
Exchanges:
0 Starch; 1 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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