Mandarin Orange Salad (High-Protein)

🍊 Mandarin Orange Salad (High-Protein)

Sweet, fresh, and packed with protein — perfect as a light meal or cutting-friendly dinner, Abrar.

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🛒 Ingredients (Serves 4)

Salad Base

• 4 cups fresh spinach or mixed greens

• 1½ cups grilled chicken breast, sliced (about 350–400g cooked)

• 1 cup mandarin orange segments (fresh or canned in juice, drained)

• ¼ cup thinly sliced red onion

• ¼ cup chopped pecans or sliced almonds

• ¼ cup low-fat feta or shredded mozzarella

High-Protein Citrus Dressing

• ½ cup nonfat Greek yogurt

• 1 tbsp olive oil

• 1 tbsp orange juice (from mandarins)

• 1 tsp Dijon mustard

• 1 tsp honey (or sugar-free syrup)

• Salt & black pepper to taste

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👩‍🍳 Instructions

1. Arrange greens in a large bowl.

2. Top with grilled chicken, mandarin oranges, onion, nuts, and cheese.

3. Whisk dressing ingredients until smooth.

4. Drizzle dressing over salad just before serving and toss lightly.

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📊 Nutrition (Per Serving – Approx.)

• Calories: ~380

• Protein: 42–48g

• Carbs: 18g

• Fat: 15g

• Fiber: 4g

(Macros vary depending on nut and cheese amounts.)

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💪 Boost to 55g+ Protein Per Serving

• Increase chicken to 500g total

• Add ½ cup cottage cheese to dressing (blend smooth)

• Sprinkle hemp seeds for extra protein

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🔥 Lower-Carb Version

• Reduce mandarins to ½ cup total

• Skip honey

• Use extra greens and chicken

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🥗 Meal Prep Tip

Keep dressing separate until ready to eat. Stores 3 days refrigerated.