Balsamic vinegar adds vibrant flavor to this salad and only a smidgen of fat and sodium.

Serves 8

Ingredients:

       
  • 4 boneless, skinless chicken breasts, each about 5 ounces
  •    
  • 1 tablespoon olive oil
  •    
  • 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
  •    
  • 2 cups broccoli florets
  •    
  • 4 cups fresh baby spinach leaves
  •    
  • 1/2 cup thinly sliced red onions

For the vinaigrette:

       
  • 1/4 cup olive oil
  •    
  • 2 tablespoons balsamic vinegar
  •    
  • 2 teaspoons sugar
  •    
  • 1/4 teaspoon ground cinnamon

Directions:

Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes. In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.

To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.

Nutritional Analysis (per serving)

Serving size: About 2 cups
  • Total carbohydrate: 7 g
  • Dietary fiber: 1 g
  • Sodium: 50 mg
  • Saturated fat: 1.5 g
  • Monounsaturated fat: 7 g
  • Total fat: 10 g
  • Cholesterol: 51 mg
  • Protein: 17 g
  • Calories: 186
  • Fats and oils: 1
  • Meats poultry and fish: 2
  • Vegetables: 2
  • Fats: 1
  • Protein and dairy: 1
  • Vegetables: 2
  • Fats: 1
  • Meat and meat substitutes: 2
  • Nonstarchy vegetables: 2
Last Updated: 2016-09-15
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