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Obesity Discussion · 01-29-06, 02:47 AM

Pineapple chicken salad with balsamic vinaigrette
Dietitian's tip: Balsamic vinegar adds vibrant flavor to this salad without a hint of fat or sodium. With its intense and complex flavor, this vinaigrette is a perfect complement to the chicken, pineapple and spinach salad.

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)Calories 187 Cholesterol 41 mg
Protein 17 g Sodium 75 mg
Carbohydrate 8 g Fiber 2 g
Total fat 9 g Potassium 328 mg
Saturated fat 1 g Calcium 33 mg
Monounsaturated fat 6 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Protein and dairy 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Meat and meat substitutes 2
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Meats, poultry and fish 1
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00532

01-29-06, 02:47 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Pineapple chicken salad with balsamic vinaigrette Pineapple chicken salad with balsamic vinaigrette Dietitian's tip: Balsamic vinegar adds vibrant flavor to this salad without a hint of fat or sodium. With its intense and complex flavor, this vinaigrette is a perfect complement to the chicken, pineapple and spinach salad. 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)Calories 187 Cholesterol 41 mg Protein 17 g Sodium 75 mg Carbohydrate 8 g Fiber 2 g Total fat 9 g Potassium 328 mg Saturated fat 1 g Calcium 33 mg Monounsaturated fat 6 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Protein and dairy 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 2 Meat and meat substitutes 2 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 2 Meats, poultry and fish 1 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00532 __________________