Sautéed Chicken and Salad with Passion Fruit Vinaigrette: A Vibrant, Flavorful Meal
A tropical twist transforms greens and lean protein into a refreshingly vibrant meal.
Sautéed Chicken and Salad with Passion Fruit Vinaigrette
Looking for a fresh, vibrant meal that combines lean protein with seasonal produce and a burst of tropical flavor? This sautéed chicken and salad with passion fruit vinaigrette delivers just that. With crisp greens, succulent chicken breast, and a sweet-tart dressing made from passion fruit pulp, this dish is an energizing choice for lunch or dinner that will please your palate and leave you satisfied.
Why Passion Fruit?
Passion fruit is prized for its distinctive flavor—simultaneously tart and sweet—and its lovely aroma. It brings a tropical twist to everyday salads and is packed with vitamin C, antioxidants, and dietary fiber. When crafted into a vinaigrette, passion fruit’s vibrant taste balances perfectly with olive oil, a hint of honey, and the mellow zing of vinegar or ginger.
Ingredients
- 3 ripe passion fruit (about 9 oz total)
- 1 Tbsp. white wine vinegar
- 1/2 tsp. grated ginger
- 1/2 tsp. honey
- 2 Tbsp. olive oil, divided
- Kosher salt and pepper, to taste
- 4 5-oz boneless, skinless chicken breasts
- 5 cups mixed greens (spring mix, baby spinach, or arugula)
- 1 English cucumber, thinly sliced into half moons
- 1 medium carrot, very thinly sliced lengthwise
- 1/2 cup fresh mint, torn or coarsely chopped
- Chopped peanuts, for serving (optional, but recommended for crunch)
Nutritional Highlights (Per Serving)
| Calories | 290 |
|---|---|
| Protein | 33g |
| Carbohydrates | 11g |
| Fiber | 4g |
| Sugars | 5g (0.5g added sugar) |
| Total Fat | 13g (2.5g sat fat) |
| Cholesterol | 78mg |
| Sodium | 390mg |
Step-by-Step Directions
- Prepare the Passion Fruit Juice:
Halve each passion fruit and scoop out the pulp, including the seeds, into a bowl. You should get roughly 1/4 cup total. Strain the pulp through a fine-mesh sieve into a small bowl, pressing lightly with a spoon to extract as much juice as possible. Discard the seeds or reserve a few for garnish if desired. - Make the Vinaigrette:
Whisk the passion fruit juice together with vinegar, grated ginger, honey, 1 tablespoon olive oil, and 1/8 teaspoon each salt and pepper until well blended. Set aside until ready to dress the salad and chicken. - Sauté the Chicken:
Heat the remaining tablespoon of olive oil in a large skillet over medium heat. Season the chicken breasts with 1/2 teaspoon each kosher salt and black pepper. Add to the pan and cook until a deep golden-brown crust forms and the chicken is cooked through—typically 5–7 minutes per side, depending on thickness. Transfer the chicken to a cutting board, brush with 1 tablespoon vinaigrette, and let them rest at least 5 minutes before slicing thinly across the grain. - Toss the Salad:
While the chicken rests, combine the mixed greens, sliced cucumber, carrot ribbons, and chopped fresh mint in a large bowl. Drizzle with the remaining vinaigrette and toss gently to coat the greens evenly. - Assemble and Serve:
Arrange the dressed salad on plates and top with the sliced chicken. Sprinkle with chopped peanuts for extra crunch (and extra flavor, if desired).
Tips for Best Results
- Use ripe passion fruit: Ripe passion fruit have wrinkly, deep purple or yellow skins and yield slightly when pressed. Their pulp will be fragrant and tangy-sweet.
- Don’t rush the chicken rest: Allowing the cooked chicken to rest before slicing preserves juiciness and ensures tender slices.
- Customize your greens: Spring mix, baby spinach, arugula, or a blend all work beautifully—choose what you love or what’s freshest.
- Add more crunch: Find chopped peanuts too strong? Try toasted sunflower seeds, slivered almonds, or even crispy chickpeas for variation.
- For extra brightness: Add a squirt of fresh lime juice to the vinaigrette for an even zestier salad.
Why This Salad Works
This dish is an ideal weeknight dinner or special lunch because it combines:
- Lean protein from chicken for satiety and muscle support
- Rich, nutrient-dense vegetables for fiber, vitamins, and freshness
- Crisp, cooling cucumber and carrot to contrast the warm chicken
- Mint and peanuts for herbal brightness and crunch
- A lively passion fruit vinaigrette that transforms simple greens into something exotic and memorable
Passion Fruit Vinaigrette: The Star of the Show
The vinaigrette can be made in advance and stored in the refrigerator for up to a week. Shake or whisk well before using, as the oil and juice may separate over time. Passion fruit puree (either fresh or thawed frozen) makes this dressing accessible no matter your location or the season.
What others are reading
Alternative Uses for Passion Fruit Vinaigrette
- Toss with spinach, arugula, or kale salads for a quick lunch
- Drizzle over grilled seafood like shrimp or salmon
- Use as a marinade for pork tenderloin or tofu
- Spoon atop roasted root vegetables for a burst of flavor
Customize Your Salad: Tasty Variations
While the original recipe is simple and balanced, it’s also highly adaptable:
- Add sliced avocado for creaminess and healthy fats
- Swap in different greens (baby kale, butter lettuce, or microgreens)
- Use grilled instead of sautéed chicken for smoky flavor
- Incorporate other nuts (cashews or roasted pecans)
- Top with pomegranate arils or orange segments for extra color and flavor
Expert Tips for Perfect Results
- Chicken temperature: Cook chicken to an internal temperature of 165ºF (74ºC) for food safety and optimal texture.
- Carrot ribbons: Use a vegetable peeler for consistent, delicate strips that blend seamlessly with greens.
- Go easy with vinaigrette: Start with less and add more as needed to avoid soggy greens. Leftover vinaigrette can be stored and reused.
- Keep peanuts crunchy: Sprinkle just before serving. Store leftovers separately if meal prepping.
Serving Suggestions
- Pair with crusty whole grain bread for a filling meal
- Serve as a light main course or substantial starter for group gatherings
- Enjoy with a chilled herbal iced tea or sparkling water with citrus
Passion Fruit FAQs
How do I know when passion fruit is ripe?
Ripe passion fruit have shriveled or deeply wrinkled skins, feel relatively heavy for their size, and smell fragrant. The flesh inside should be bright, juicy, and aromatic with firm black seeds.
Can I make the vinaigrette ahead of time?
Yes! Store the prepared vinaigrette in a sealed jar in the refrigerator for up to a week. Simply shake or whisk before each use.
Can I use frozen passion fruit pulp?
Absolutely. Thawed frozen passion fruit pulp works just as well as fresh. Check for unsweetened pulp in the freezer section of well-stocked groceries.
Can this recipe be made vegetarian?
Omit the chicken and add hearty vegetarian proteins like grilled tofu, tempeh, or chickpeas. Increase the nuts or add seeds for more texture and satiety.
How do I store leftovers?
This salad is best enjoyed immediately, as vinaigrette will wilt the greens over time. If meal prepping, store cooked chicken, salad components, and dressing separately and assemble just before eating for freshest taste and texture.
Frequently Asked Questions (Additional)
Q: What does passion fruit vinaigrette taste like?
A: Passion fruit vinaigrette is tangy, slightly sweet, and refreshingly bright with floral notes from the fruit, balanced by honey and vinegar.
Q: Is this salad healthy?
A: Yes, it’s rich in lean protein, fiber, vitamins, and healthy fats, making it a great meal for energy and overall wellness.
Q: What substitutions work for the chicken?
A: Try poached or grilled turkey breast, salmon, or even rotisserie chicken for a quick shortcut without losing flavor.
Q: Can I make this recipe dairy-free and gluten-free?
A: Yes, all main ingredients are naturally dairy- and gluten-free. Always double-check labels on condiments or garnishes as needed.
Conclusion: A Modern Classic Salad
This chicken and salad with passion fruit vinaigrette is more than a weeknight favorite—it’s a modern classic. Balanced, nutritious, and full of layered flavors, it will inspire you to include tropical twists in your everyday recipes. Whether you’re cooking for family, guests, or just treating yourself, this salad’s vivid colors and harmonized flavors make every meal memorable.
References
- https://www.prevention.com/food-nutrition/a30732792/chicken-and-salad-with-passion-fruit-vinaigrette-recipe/
- https://www.wholefoodbellies.com/avocado-chicken-salad-recipe-with-passion-fruit-vinaigrette/
- https://www.oliviascuisine.com/passion-fruit-vinaigrette/
- https://davinehawaii.com/recipe/passion-fruit-chicken-salad/
- https://www.youtube.com/watch?v=gaBXlpswqg0
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