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
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