PF
A vibrant Asian salad with fresh ingredients and tangy sauce, perfect for a healthy meal.
Stovetop~15 minComplexity

Chicken and Mandarin Salad with Simple Sesame Dressing

Each serving of Chicken and Mandarin Salad delivers 18g protein and 572 calories with a sesame dressing built in. Quick stovetop prep yields 2 servings, making this a go-to lunch for days when you need to eat above your baseline without cooking multiple times.

Rate this recipe:

Ingredients

2 servings
  • Vegetable oil(30g)
  • Vinegar, Rice(15g)
  • Soy Sauce, Low Sodium(20g)
  • Sesame Oil, Toasted(5g)
  • Brown sugar(15g)
  • Ginger, Fresh Root(5g)
  • Sesame seeds(8g)
  • Lettuce, Romaine(1440g)
  • Mandarin Oranges, Canned, Drained(312g)
  • Chicken Breast, Grilled

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Almonds(60g)
  • Yellow Onion
  • Avocado

Instructions

  1. 1Mince the fresh ginger and combine with the rice vinegar, low sodium soy sauce, toasted sesame oil, brown sugar, and vegetable oil in a small bowl; whisk until the brown sugar dissolves completely, about 1 minute. Stir in the sesame seeds and set the dressing aside to allow flavors to blend.
  2. 2Slice the onion into thin rings and submerge in ice water for 3–5 minutes to mellow the sharpness, then drain thoroughly and pat dry.
  3. 3Drain the canned mandarin oranges in a colander, reserving the fruit and discarding the liquid.
  4. 4Slice the avocado lengthwise around the pit, remove the pit, and slice each half into thin wedges; chop the cooked chicken breast into bite-sized pieces.
  5. 5Divide the romaine lettuce evenly between 2 large bowls or plates, using approximately 3 cups per serving.
  6. 6Layer the mandarin orange segments, chopped chicken, avocado slices, and drained onion rings over the lettuce in each bowl.
  7. 7Toast the raw almonds in a dry skillet over medium heat for 3–4 minutes, shaking frequently, until fragrant and lightly golden; divide evenly between the two salads.
  8. 8Whisk the dressing once more to recombine, then drizzle approximately half the dressing over each salad; add additional dressing to taste.

Nutrition — Per Serving

572

calories

18g

protein

37g

fat

Carbohydrates
54g
Saturated fat
4.3g
Sodium
428 mg
Dietary fiber
20.8g

2 servings per batch · ~955g each

Macro data sourced from USDA FoodData Central

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set your goal to unlock — free, 30 seconds

Common questions

How much protein does Chicken and Mandarin Salad with Simple Sesame Dressing have?

Each serving delivers 18g of protein and 572 calories. The macro breakdown is 37g fat and 54g carbs.

How many servings does Chicken and Mandarin Salad make?

This recipe yields 2 servings, making it sized for quick prep on a smaller scale or as a single day's lunch pairing.

Is Chicken and Mandarin Salad good for fat loss?

At 572 calories per serving, this salad is better suited to maintenance or muscle gain phases rather than aggressive fat loss. The 37g fat content makes it calorie-dense relative to protein per serving.

Steak and Potato Bowls

Oven · 7 servings

70g protein610 cal12g fat
Complexity
View Recipe →+ Plan

Beef Bacon Mac Bowls

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Big Mac Pasta

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Cheesy Beef Pasta Bowls

Stovetop · 10 servings

49g protein410 cal10g fat
Complexity
View Recipe →+ Plan