Roasted pumpkin and chicken salad
Enjoy a delightful blend of flavors with our Maple-Roasted Pumpkin and Chicken Salad. This wholesome recipe features tender roasted pumpkin, juicy chicken breasts, crunchy walnuts, and mixed greens, all drizzled with a tangy mustard-vinegar dressing. Perfect for a nutritious dinner or lunch!
- 28 May 2025
- Cook time 45 min
- Prep time 10 min
- 4 Servings
- 10 Ingredients
Roasted pumpkin and chicken salad is a delightful and nutritious dish that perfectly combines the sweetness of maple syrup with the savory flavors of roasted pumpkin and tender chicken breasts. Packed with wholesome ingredients like mixed greens, walnuts, and onions, this salad is not only satisfying but also simple to prepare. Whether you're looking for a healthy lunch or a tasty side dish, this recipe is sure to impress.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- In a large mixing bowl, toss the cubed pumpkin with 1 tsp of maple syrup and 1 tbsp of olive oil until evenly coated.
- Spread the pumpkin cubes on a baking sheet lined with parchment paper or lightly greased.
- Roast the pumpkin in the preheated oven for about 20–25 minutes or until they are tender and lightly caramelized. Stir halfway through the roasting time to ensure even cooking.
- While the pumpkin is roasting, place a small skillet over medium heat.
- Add the walnuts to the skillet and toast them for about 3–5 minutes, stirring frequently to prevent burning. Once toasted, remove them from the heat and set aside.
- Pat the chicken breasts dry with paper towels, then season them with salt and pepper.
- Heat the remaining 1 tbsp of olive oil in a large skillet over medium-high heat.
- Add the chicken breasts to the skillet and cook for about 6–7 minutes on each side, or until the chicken is cooked through and no longer pink in the center. Cooking time may vary depending on the thickness of the breasts.
- Remove the chicken from the skillet and let it rest for a few minutes, then slice into strips or bite-sized pieces.
- In a large salad bowl, combine the mixed greens or salad mix, sliced red onion, roasted pumpkin, and toasted walnuts.
- Add the cooked chicken strips to the salad bowl.
- In a small bowl, whisk together the vinegar and mustard.
- Drizzle the dressing over the salad and toss gently to combine all the ingredients.
- Serve the salad immediately, ensuring that all components are evenly distributed.
Tips:
- Tip 1: Make sure to cut the pumpkin into uniform pieces to ensure even roasting.
- Tip 2: Marinate the chicken with your favorite herbs for an extra boost of flavor.
- Tip 3: Toast the walnuts slightly before adding to the salad for added crunch and flavor.
- Tip 4: When roasting the pumpkin, spread them out on the baking sheet to avoid overcrowding, which can prevent them from roasting evenly.
- Tip 5: Dress the salad just before serving to keep the greens fresh and crisp.
This Roasted pumpkin and chicken salad offers a delightful blend of sweet and savory flavors that are perfect for any meal. The combination of maple syrup-roasted pumpkin, succulent chicken, and crunchy walnuts on a bed of mixed greens is both nutritious and delicious. Enjoy it as a refreshing lunch or serve it as an impressive side dish at your next dinner gathering.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 460kcal | 23% |
| Protein | |
| Protein 44g | 30% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 3.76g | 10% |
| Sugar 8g | 8% |
| Fat | |
| Fat 30g | 36% |
| Saturated 3.78g | 13% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 780ug | 87% |
| Choline 170mg | 31% |
| Vitamin B1 0.37mg | 31% |
| Vitamin B2 0.55mg | 43% |
| Vitamin B3 18mg | 111% |
| Vitamin B6 1.69mg | 99% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.36ug | 15% |
| Vitamin C 20mg | 22% |
| Vitamin E 3.07mg | 20% |
| Vitamin K 2.94ug | 2% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.77mg | 86% |
| Iron, Fe 3.04mg | 28% |
| Magnesium, Mg 120mg | 29% |
| Phosphorus, P 560mg | 45% |
| Potassium, K 1390mg | 41% |
| Selenium, Se 40ug | 75% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 2.70mg | 25% |
| Water | |
| Water 340g | - |
| * 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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