Try this for a nutritious dinner. Chicken is a source of lean protein, and greens and figs add a dose of iron.

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Ingredient Checklist


Instructions Checklist
  • Warm 2 teaspoons oil in a large nonstick skillet over medium-high heat. Saute chicken for 2 minutes. Add garlic and cumin; saute for 2 minutes more. Reduce heat to low. Stir in orange juice, vinegar, and mustard. Slowly stir in remaining oil to make a warm dressing. Add salt and pepper to taste.

  • Divide arugula among 6 dinner plates. Sprinkle with fennel and oranges. Spoon warm chicken mixture over salad and top with figs, olives, and goat cheese.


Oranges brim with vitamin C, which boosts the immune system and fights cancer, plus citrus contains the antioxidants taxifolin and rutin, as well as folate, which also abounds in the arugula.

Nutritional information includes 1/8 teaspoon added salt per serving and 1 pound boneless, skinless chicken breast.

Nutrition Facts

264 calories; fat 8g; saturated fat 2g; carbohydrates 29g; insoluble fiber 6g; sugars 18g; protein 21g; sodium 555mg; calcium 205mg; iron 3mg.