Chicken salad with watercress and orange

Calories: 287  Preparation: 10 mins  Cooking: 5 mins  Serves: 6-8


  • 4 oranges

  • 3 tbsp olive oil

  • 2 small red onions, sliced

  • 3 sticks celery, sliced

  • 1 clove garlic, crushed

  • 2 tsp ground coriander

  • 1 tsp ground cumin

  • 1/2 tsp ground cinnamon

  • 200g watercress

  • 600g cooked lean chicken, skinned

  • 100g red grapes halved

  • Season with salt and freshly ground black pepper to taste


Prepare the oranges. Use a zester to pare the zest from the two of the oranges and reserve. Squeeze the juice from these two oranges. To segment the other oranges, use a serrated knife to cut away the skin and white pith from the oranges. Then slice between the membranes of the orange to loosen the segments. Give the remaining membranes a good squeeze to extract as much of the juice as possible and add to the other juice; discard membranes.

Heat the oil in a frying pan, add the onions and celery and sauté for 3-4 mins or until soft. Stir in the garlic and cook for a minute more.
Add the spices and cook for 30 seconds, then add the orange zest and juice and simmer for 30 seconds or so or until syrupy. Remove from the heat and stir in the cooked chicken.

Roughly chop half the watercress and add to the chicken along with the grapes and orange segments then toss well to mix and season to taste.

Arrange the remaining watercress on a serving platter, heap the chicken mixture into the centre and chill until required.

Fat: 13.8g Saturated Fat: 3.3g Carbohydrate: 11.5g Protein: 29.8g Fibre: 2g Salt: 0.29g

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