Tender Salad
Tender Salad features marinated chicken tenders and roasted sweet potatoes, combined with crisp apple and toasted walnuts, all tossed in a zesty ginger-orange vinaigrette for a flavorful, healthy meal.
Ingredients
- 1 pkg. Butterball fresh chicken breast tenders ⓘ
- 3/4 cup olive oil ⓘ
- 3/4 cup orange juice ⓘ
- 4 teaspoons fresh ginger, minced ⓘ
- 2 cloves garlic, minced ⓘ
- 1 teaspoon curry powder ⓘ
- 1 teaspoon seasoned salt
- 3 tablespoons rice wine vinegar ⓘ
- 3 tablespoons brown sugar ⓘ
- 1 1/2 cups sweet potato, peeled, diced, and steamed
- 1 Granny Smith apple, cored and diced ⓘ
- salt and freshly ground pepper to taste ⓘ
- 4 cups romaine lettuce, torn ⓘ
- 1 cup walnut halves, toasted ⓘ
Instructions
- Whisk together olive oil (reserve 1 tablespoon), orange juice, minced ginger, minced garlic, curry powder, seasoned salt, rice wine vinegar, and brown sugar to make the vinaigrette.
- Rinse chicken tenders and pat dry. Place chicken and 1/2 cup vinaigrette in a plastic food bag and marinate in the refrigerator for several hours.
- Discard the marinade from the chicken.
- In a separate food bag, combine sweet potatoes, diced apple, and 1/2 cup vinaigrette. Let stand for several hours.
- Reserve the remaining vinaigrette to dress the salad.
- Cook the marinated chicken tenders until fully cooked and then slice.
- Toss the torn romaine lettuce with the marinated and cooked chicken, roasted sweet potatoes, apple, and toasted walnut halves.
- Dress the salad with the remaining vinaigrette before serving.
Tips & Substitutions
For a tangier vinaigrette, consider adding a splash of lime juice. You can substitute the chicken breast tenders with boneless thighs for a juicier option. If you're short on time, use pre-cooked sweet potatoes or frozen ones. Fresh herbs like cilantro or parsley can enhance the flavor profile, making it a delightful addition to your chicken recipes.
Serving Suggestions
This salad makes a refreshing main dish or a side. It pairs beautifully with grilled meats or can be served alongside a light soup. For a heartier meal, consider adding quinoa or couscous. It also works well as a filling in wraps, offering a nutritious twist on Chicken Salad Wraps.
Storage & Reheating
Store any leftover salad in an airtight container in the fridge for up to 2 days. The chicken and sweet potatoes can be reheated in the microwave or a skillet over low heat. However, add the dressing just before serving to keep the lettuce crisp.
Nutrition & Diet Analysis (per serving)
Each serving of Tender Salad contains roughly 2516 calories, with 13g protein, 74g carbohydrates, and 250g fat. It is an excellent source of dietary fiber (111% of the Daily Value), iron (108% of the Daily Value), and vitamin C (28% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1872mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, you can prepare the vinaigrette and marinate the chicken in advance. Store the components separately to maintain freshness. Assemble the salad right before serving to keep the lettuce crisp.
What can I use instead of walnuts?
If you're allergic to walnuts, try pecans or almonds for a similar crunch. You can also omit the nuts altogether for a nut-free version, or use sunflower seeds for added texture.
Is there a vegetarian version of this salad?
Absolutely! Replace the chicken with grilled tofu or chickpeas for protein. You can also add additional vegetables like bell peppers or avocado to enhance the salad's flavor and texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).