Chicken, Pineapple, Avocado and Rice Salad

Chicken, Pineapple, Avocado and Rice Salad

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From: Diabetic Living Magazine

Looking for a yummy lunch or dinner salad? This 30-minute, one-bowl meal combines citrusy chicken, sweet pineapple, creamy avocado and full-of-fiber brown rice with nutritious spinach.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 5 tablespoons lime juice
  • 5 teaspoons canola oil
  • 2 cloves garlic, minced
  • ⅛ teaspoon crushed red pepper
  • 1 pound skinless, boneless chicken breast, cut into ½ to ¾-inch pieces
  • Nonstick cooking spray
  • 1 teaspoon sugar
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 ripe avocado, halved, seeded and peeled
  • 2 cups cooked brown rice or 1 8.8-ounce package cooked brown rice
  • 2 cups fresh or juice pack canned pineapple chunks, drained
  • 4 cups torn fresh spinach

Preparation

  • Prep

  • Ready In

  1. In a medium bowl, whisk together 1 tablespoon of the lime juice, 2 teaspoons of the oil, the garlic and the crushed red pepper. Add chicken and toss to coat.
  2. Coat a large nonstick skillet with cooking spray. Add chicken and marinade to the skillet and cook over medium-high heat until browned and cooked through (165°F), about 5 to 7 minutes. Remove from heat; set aside.
  3. In a medium bowl, whisk together the remaining oil, remaining lime juice, sugar, ginger, salt and pepper. Chop half of the avocado. Gently stir chopped avocado into the mixture.
  4. In a large bowl, combine cooked rice, pineapple, cooled chicken and avocado mixture. Serve over fresh spinach. Slice remaining half of the avocado and place atop.

Nutrition information

  • Serving size: 2½ cups
  • Per serving: 421 calories; 15 g fat(2 g sat); 6 g fiber; 42 g carbohydrates; 30 g protein; 118 mcg folate; 83 mg cholesterol; 9 g sugars; 2,818 IU vitamin A; 54 mg vitamin C; 56 mg calcium; 2 mg iron; 372 mg sodium; 906 mg potassium
  • Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (56% dv), Folate (30% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 2 starch, 1½ fat, 1 vegetable, ½ fruit

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