Real maple syrup—not the “maple-flavored” fakes that line the supermarket shelves—is the key to the richly flavored dressing on this elegant salad. In this case, the darker the syrup the better; choose Grade B syrup if it’s available, or the darkest “Grade A” that you can find.

Makes 2 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

8 ounces boneless, skinless chicken breast, trimmed of fat
2 tablespoons walnut or canola oil
1 tablespoon maple syrup
1 tablespoon cider vinegar
1 1/2 teaspoons coarse-grained mustard
1 1/2 teaspoons reduced-sodium soy sauce
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
4 cups baby spinach
1 8-ounce can whole beets, drained and quartered
1/4 cup crumbled goat cheese
2 tablespoons chopped pecans, toasted (see Tip)

1. Place chicken in a small skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, cut into 1/4-inch-thick slices.
2. Meanwhile, whisk oil, syrup, vinegar, mustard, soy sauce, salt and pepper in a large bowl. Reserve 2 tablespoons dressing in a small bowl. Add spinach to the large bowl; toss to coat with dressing. Divide the spinach between 2 plates, top with the chicken, beets, goat cheese and pecans. Drizzle with the reserved vinaigrette.

NUTRITION INFORMATION: Per serving: 364 calories; 24 g fat (4 g sat, 7 g mono); 50 mg cholesterol; 16 g carbohydrate; 22 g protein; 3 g fiber; 631 mg sodium; 644 mg potassium.

Nutrition bonus: Vitamin A (120% daily value), Folate (36% dv), Vitamin C (35% dv), Iron (25% dv), Potassium (18% dv).

Exchanges: 2 vegetable, 1/2 other carb, 3 lean meat, 2 fat

1 Carbohydrate Serving

TIP: Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.