Orange Chicken Salad Meal Preparation Dishes

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A bowl of Whole30 Orange Chicken Salad with Endive, Almonds, Avocado, and Citrus Vinaigrette on a concrete background.

With sweet oranges, bitter endive, juicy chicken, and creamy avocado, this orange chicken salad is the magic of meal preparation. Naturally Whole30, gluten-free and dairy-free, these meal prep bowls are ready in thirty minutes, easy to prepare, easy to see and a delicious way to help you through the work day.

Three food preparation containers filled with orange chicken salad and a small container of citrus vinaigrette.

Preparing weekend meals is a total lifesaver throughout the week, but it can also be a major drag on Sunday afternoon. There are a million things you would rather do than prepare meals, like a nap, a real detective, or poking around Pinterest for DIY projects you will never do.

A bowl of Whole30 Orange Chicken Salad with Endive, Almonds, Avocado, and Citrus Vinaigrette on a concrete background.

Enter these orange chicken salad meal preparation bowls. They're ready in just thirty minutes and packed with the best flavors of winter, like sweet, juicy face-to-face oranges and bitter, crisp endive. With enough vegetables to keep the doctor away, and enough protein and fat to keep you from needing a Snicker break, this orange chicken salad is the magic of meal preparation.

How to Make Food Preparation Bowls with Chicken and Orange Salad

This orange chicken salad comes together in 30 minutes and it couldn't be easier. Feel free to change any variety of orange that you like, or your favorite method of preparing chicken.

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Orange Chicken Salad Meal Preparation Dishes

First things first, get some chicken. Almost any chicken will work for this recipe (broiled, baked, roasted), but my favorite dish is poached.

Poached chicken is amazing for weekend meal preparation. It is simple, juicy and, most importantly, fast. I don't particularly like the taste of baked chicken without a marinade or grilled chicken without a brine bath. And while both are deliciously prepared, they are also time consuming. Quick and easy poached chicken is a neat and clean solution for a fast food protein situation. Poached chicken is also super tasty in cold or room temperature, so there's another victory in the food preparation column.

You can add aromatics to the water bath to spice up more, but I didn't want the chicken to be the star in this dish, so I kept it simple with just salt. If you want to rock the scent game, consider a crushed garlic clove, a teaspoon of whole peppercorns, a sliced ​​shallot, and / or a source of fresh thyme or rosemary.

Three images that show how supreme an orange is.

Next. Supreme orange. Sounds so elegant, right? That it is a bit fancy, but it's also pretty easy. And pretty. I used two oranges face to face and two tangelos. Choose the orange varieties that you like the most.

Let's make some supreme citrus!

  • Using a sharp kitchen knife, cut off the top and bottom of the orange.
  • Lay the fruit upright on your cutting board. Cut the skin and pith from top to bottom, following the curve of the fruit. Be careful not to cut too deep or you will remove too much meat. However, don't take it too seriously.
  • Hold the cut orange in one hand. With the kitchen knife in the other hand, carefully cut along the membrane line on either side of a section. This will release the fruit into a clean, even slice. Repeat this process until each section has been cut.

If you are a visual learner, this is an excellent video that shows how to cut supreme citrus.

The last thing: don't throw away the residual membranes. Juice them and use them for the vinaigrette.

Orange sections cut in supreme on a wood cutting board.

A glass bowl to mix with poached chicken, citrus supremes, endive, avocado, and spinach to make an orange chicken flour bowl.

Place all of the salad ingredients in four food preparation containers: baby spinach, avocado, diced endive, diced chicken, and citrus supremes. Give a nice touch to everything until it is evenly distributed.

Orange chicken salad in large glass bowl.

Lastly, make the vinaigrette. Place a mesh strainer over a bowl. Squeeze the orange membranes over the strainer to release the juice. Combine a few tablespoons of freshly squeezed orange juice with the dressing ingredients, mix and divide into small containers.

Hot tip: Mix avocados with a little orange juice before adding them to the salad. The acidity will prevent them from browning for the next day or two.

Several containers of Whole30 Orange Chicken Salad Food Preparation Bowls meet small containers of citrus vinaigrette.

Divide the salad into four food preparation containers, top with almonds, and add one container of dressing. These are kept in the refrigerator for up to 3 days before the avocado is browned too much and the spinach begins to wilt.

A close up image of food preparation of orange chicken salad with endive, almonds and avocado.

Dietary adaptations, variations and storage

  • Naturally Whole30, paleo and gluten free.
  • Dairy and soy free.
  • Substitute the sunflower seeds for the almonds so that it is nut-free.
  • While I love poached chicken for this recipe, almost any chicken will work. Baked, grilled, roasted, everything is fine. If you are using the leftover roast chicken, about 2 cups should.
  • Salmon works great here too! Add smoked salmon (about 2 ounces per bowl) or bake a 1-pound salmon fillet and shred it in the bowls.
  • To prevent the avocado from browning, mix with a little of the residual orange juice. Heartburn should avoid the browning process for a day or two.
  • Store these bowls with the dressing aside in the refrigerator and eat within three days; longer and the spinach begins to wilt and the avocado becomes too soft.

Healthier meal preparation recipes

A bowl of orange chicken salad with escarole, almonds and avocado, drizzled with citrus vinaigrette.

Orange Chicken Salad Meal Preparation Dishes

This orange chicken salad comes together in 30 minutes and it couldn't be easier. Feel free to change any variety of orange that you like, or your favorite method of preparing chicken.

Course: lunch, main course, meal preparation

Cuisine: American, Gluten-free, Whole30

Preparation time: 15 minutes.

Cook time: 15 minutes.

Total time: 30 minutes

Servings: 4

Calories: 498kcal

Ingredients

  • 1 pound chicken breast
  • 1 tablespoon of kosher or sea salt
  • 4 oranges, sectioned into supreme
  • 1/2 lb endive (about 2 medium heads), chopped
  • 2 c baby spinach
  • 1 avocado, diced
  • 1/4 of sliced ​​almonds

Instructions

  • Prepare the poached chicken. Place the chicken in the bottom of a medium saucepan (4 quarts). Cover with cold water for 2 "and add 1 tablespoon of salt; if you are using additional aromatics, add them now (see post notes). Heat over high heat until boiling. Reduce heat to medium, adjusting heat to keep simmer. Simmer for an additional 8-10 minutes, or until chicken reaches 165 ° F on an instant-read thermometer. Drain, rinse under cold running water to stop the cooking process, then leave on a side cold enough to handle. Dice into 1 "pieces.
  • Make citrus fruit supreme. Using a sharp kitchen knife, cut off the top and bottom of the orange. Lay the fruit upright on a cutting board. Cut the skin and pith from top to bottom, following the curve of the fruit. Carefully cut along the membrane line on either side of a section to release the fruit into a clean, even slice. Repeat this process until each section has been cut.

  • Place a strainer from a medium bowl. Squeeze each orange membrane onto the juice strainer.

  • Place diced chicken, supreme citrus, endive, spinach, and avocado in large mixing bowl. Mix to combine. Divide the salad into food preparation bowls and top with 1 tablespoon of almonds each.
  • Make the vinaigrette. Combine three tablespoons of freshly squeezed orange juice with vinegar, whole mustard, salt, and pepper. Whisk until combined. Pour the olive oil in a steady stream while whisking vigorously. Continue beating until the dressing is emulsified, then portion into small containers. Pack a container of dressing with each salad.

  • When ready to serve, pour the vinaigrette over the salad, stir, and dip. These food preparation bowls keep in the refrigerator for up to three days.

Notes

  • To prevent the avocados from browning, mix with a small amount of the reserved orange juice. The acidity should keep them fresh for an additional 1-2 days.
  • Substitute 2 cups of leftover roast chicken for poached chicken.

Nutritional information

Calories: 498kcal (25%), Carbohydrates: 28g (9%), Proteins: 31g (62%), Fats: 29g (45%), Saturated fats: 4g (20%), Polyunsaturated fats: 3g, Monounsaturated fats: 17g , Trans fat: 0 g, Cholesterol: 65 mg (22%), Sodium: 676 mg (28%), Potassium: 638 mg (18%), Fiber: 8 g (32%), Sugar: 16 g (18%) ), Vitamin A: 3800% (3800%), Vitamin C: 147.7% (148%), Calcium: 100% (100%), Iron: 2.2% (2%)

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