Easy sweet potato and crumbed chicken salad
Delight in a healthy and flavorful meal with our Easy Sweet Potato and Crumbed Chicken Salad recipe. Featuring roasted sweet potatoes with rosemary, juicy crumbed chicken breasts, tangy dried cranberries, crunchy pine nuts, and fresh arugula, all tossed in a light vinegar dressing. Perfect for a nutritious midweek lunch or dinner. Ready in no time and bursting with deliciousness!
- 24 Jan 2025
- Cook time 40 min
- Prep time 15 min
- 4 Servings
- 7 Ingredients
This Easy Sweet Potato and Crumbed Chicken Salad is a satisfying and nutritious meal perfect for any occasion. Packed with tender sweet potatoes, crispy crumbed chicken, and a mix of dried cranberries and pine nuts for added texture and flavor, this salad is not only delicious but also a breeze to prepare. Arugula adds a peppery bite that complements the sweetness of the potatoes perfectly. Whether you're making lunch, dinner, or preparing a dish for a gathering, this recipe is sure to impress.
Ingredients:
Instructions:
Preheat the oven to 400°F (200°C). Peel the sweet potatoes and cut them into small cubes.
Place the sweet potato cubes on a baking sheet. Drizzle with olive oil, sprinkle the rosemary, and season with salt and pepper. Toss to coat evenly. Roast in the preheated oven for about 25-30 minutes, or until they are tender and slightly caramelized. Stir halfway through the roasting time.
While the sweet potatoes are roasting, season the chicken breasts with salt and pepper. If desired, you can coat them with breadcrumbs for added crunch. To do this, dip each breast in beaten egg, then coat with seasoned breadcrumbs.
Heat a large skillet over medium-high heat and add a drizzle of olive oil. Cook the chicken breasts for about 5-6 minutes per side, or until fully cooked (internal temperature should reach 165°F or 75°C). Remove from heat and let rest for a few minutes before slicing into strips.
In a large salad bowl, add the arugula. Toast the pine nuts in a dry pan over medium heat until golden-brown and fragrant, about 2-3 minutes, stirring frequently to prevent burning.
Add the roasted sweet potatoes, sliced chicken breasts, toasted pine nuts, and dried cranberries to the salad bowl with the arugula.
Drizzle the salad with the vinegar. You can use your favorite type of vinegar, such as balsamic, apple cider, or red wine vinegar. Toss the salad gently to combine all the ingredients.
Divide the salad among plates and serve immediately. Enjoy your easy sweet potato and crumbed chicken salad!
Tips:
- Tip 1: To ensure even cooking, cut the sweet potatoes into uniform-sized chunks.
- Tip 2: Marinate the chicken breasts ahead of time for extra flavor. A simple marinade of olive oil, garlic, and lemon juice works well.
- Tip 3: For an extra crunch, you can toast the pine nuts in a dry skillet over medium heat for 2-3 minutes until golden brown.
- Tip 4: If you prefer a more intense flavor, consider using balsamic vinegar instead of regular vinegar for the dressing.
- Tip 5: Add some crumbled feta or goat cheese for a creamy texture and tangy taste.
- Tip 6: Feel free to substitute arugula with other leafy greens like spinach or mixed salad greens based on your preference.
Congratulations on making this vibrant and healthy Easy Sweet Potato and Crumbed Chicken Salad! The combination of sweet and savory flavors, along with contrasting textures, makes it a delightful dish that's perfect for any meal. We hope you enjoyed the cooking process and the end result. Feel free to experiment with additional ingredients like feta cheese or a light vinaigrette to further elevate this versatile salad. Enjoy your delicious and nutritious creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 420 grams |
| Energy | |
| Calories 490kcal | 24% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 60g | 18% |
| Fiber 9g | 23% |
| Sugar 20g | 20% |
| Fat | |
| Fat 12g | 15% |
| Saturated 1.38g | 5% |
| Cholesterol 90mg | - |
| Vitamins | |
| Vitamin A 1800ug | 200% |
| Choline 140mg | 25% |
| Vitamin B1 0.36mg | 30% |
| Vitamin B2 0.41mg | 31% |
| Vitamin B3 13mg | 84% |
| Vitamin B6 1.51mg | 89% |
| Vitamin B9 60ug | 14% |
| Vitamin B12 0.25ug | 10% |
| Vitamin C 8mg | 9% |
| Vitamin E 2.87mg | 19% |
| Vitamin K 30ug | 24% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.62mg | 68% |
| Iron, Fe 2.97mg | 27% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 450mg | 36% |
| Potassium, K 1380mg | 41% |
| Selenium, Se 30ug | 52% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 2.49mg | 23% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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