Description
Roasted chicken and sweet potatoes meet crisp romaine, juicy apple, chewy cranberries, salty feta, and toasted pecans in this high-protein fall salad. A creamy apple cider Dijon dressing made with Greek yogurt ties it all together, making it a filling lunch, dinner, or meal prep favorite.
Ingredients
For the Salad
- 1 pound boneless, skinless chicken breast
- 2 cups sweet potatoes, peeled and diced
- 1 tablespoon olive oil, divided
- 1 teaspoon garlic powder, divided
- ½ teaspoon salt, divided
- ½ teaspoon ground black pepper
- 6 cups chopped romaine lettuce
- 1 large apple, chopped
- ¾ cup celery, chopped
- ½ cup dried cranberries, roughly chopped
- ½ cup reduced-fat feta cheese, crumbled
- ⅓ cup red onion, finely chopped
- ¼ cup chopped pecans
- 2 tablespoons chopped fresh parsley
For the Apple Cider Dijon Dressing
- ½ cup plain nonfat Greek yogurt
- 3 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 1 tablespoon water
- ½ teaspoon garlic powder
- ¼ teaspoon ground cinnamon
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
1. Preheat the Oven Set your oven to 400°F and let it come fully up to temperature while you prep the sweet potatoes. Make sure a rack sits in the center of the oven so the sweet potatoes and chicken roast evenly.
2. Season the Sweet Potatoes Place the peeled, diced sweet potatoes on a large baking sheet. Drizzle them with ½ tablespoon of the olive oil, then sprinkle over ½ teaspoon of the garlic powder, ¼ teaspoon of the salt, and ¼ teaspoon of the black pepper. Cut the sweet potatoes into pieces of similar size so they cook at the same rate.
3. Coat and Spread the Sweet Potatoes Toss the sweet potatoes with your hands or a spatula until every piece looks evenly coated in oil and seasoning, with no dry spots. Spread them across the baking sheet in a single layer, leaving a little space between the pieces. Crowding the pan traps steam and keeps the potatoes from browning.
4. Roast the Sweet Potatoes Bake the sweet potatoes for 22 to 25 minutes, until a fork slides through them easily and the edges look lightly golden. Give the pan a quick shake or stir halfway through if you want more even browning.
5. Cool the Sweet Potatoes Remove the baking sheet from the oven and set the roasted sweet potatoes aside to cool for 10 minutes. Transfer them to a plate if you want them to cool faster, and keep the oven on because the chicken goes in next. Cooling matters here, since warm sweet potatoes would wilt the lettuce.
6. Season the Chicken Pat the chicken breast dry with a paper towel. Rub it all over with the remaining ½ tablespoon of olive oil, then season it with the remaining ½ teaspoon garlic powder, ¼ teaspoon salt, and ¼ teaspoon black pepper. Press the seasoning gently into the surface so it sticks.
7. Set Up the Chicken Place the seasoned chicken on the baking sheet. If you moved the sweet potatoes to a plate, use the same sheet, or line a fresh one with parchment for easier cleanup.
8. Roast the Chicken Bake the chicken for 20 to 25 minutes, until the center reaches 165°F on an instant-read thermometer. Cooking time depends on the thickness of your chicken breast, so start checking at the 20-minute mark. Thick breasts may need the full time or slightly longer.
9. Rest the Chicken Take the chicken out of the oven and let it rest on the pan for 5 minutes. Resting lets the juices redistribute through the meat, so the chicken stays moist when you cut it.
10. Chop the Chicken Transfer the rested chicken to a cutting board and cut it into bite-sized pieces. Let the chopped chicken cool a few minutes if it still feels hot, so it doesn’t wilt the lettuce.
11. Combine the Salad Ingredients In a large mixing bowl, add the chopped romaine lettuce, chopped chicken, cooled roasted sweet potatoes, chopped apple, celery, dried cranberries, feta cheese, red onion, pecans, and parsley. Scatter the ingredients evenly so each scoop of salad will have a bit of everything.
12. Whisk the Dressing In a small mixing bowl, combine the Greek yogurt, apple cider vinegar, honey, Dijon mustard, water, garlic powder, cinnamon, salt, and black pepper. Use a wire whisk to mix until the dressing is completely smooth and creamy, with no streaks of yogurt or mustard left.
13. Dress the Salad Pour the dressing over the salad. Use tongs or two large spoons to toss the ingredients gently until everything is evenly coated. Lift from the bottom of the bowl so the dressing reaches the romaine and the heavier ingredients.
14. Serve Serve immediately, while the lettuce is at its crispest. Portion the salad into bowls, aiming for about 2½ cups per serving.
Notes
Tips and Tricks
- Choose a firm apple: Honeycrisp, Pink Lady, Fuji, and Granny Smith apples hold their shape after chopping.
- Prevent the apple from browning: Toss the chopped apple with a small amount of apple cider vinegar or lemon juice when preparing it ahead.
- Cool the warm ingredients: Let the chicken and sweet potatoes cool before adding them to the romaine, since hot ingredients soften the lettuce.
- Keep the dressing separate for meal prep: Store the dressing in a small sealed container and add it shortly before serving.
- Toast the pecans: Toasting the pecans in a dry skillet for a few minutes gives them a deeper nutty taste. Let them cool before adding them to the salad.
Storing
- Store the salad components separately: Place the chicken, sweet potatoes, salad ingredients, and dressing in separate airtight containers. Refrigerate for up to 3 days.
- Store an assembled salad: Refrigerate leftover dressed salad in an airtight container for up to 1 day. The lettuce will soften as it sits.
- Keep the apple fresh: Coat chopped apple with a small amount of lemon juice or apple cider vinegar before refrigerating.
- Store the dressing: Refrigerate the apple cider Dijon dressing in a sealed container for up to 4 days. Stir or whisk before serving.
- Freeze the chicken: Cooked chicken can be frozen in an airtight container for up to 3 months. Do not freeze the lettuce, apples, dressing, or assembled salad.
- Prep Time: 20 minutes
- Chill Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
Nutrition
- Calories: 442kcal
- Sugar: 27g
- Sodium: 847mg
- Fat: 14g
- Carbohydrates: 47g
- Fiber: 7g
- Protein: 34g
- Cholesterol: 84mg