Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Spinach & Beet Salad with Chicken

:  EatingWell Serves Two

Your rating: None Average: 4.9 (8 votes)

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.


READER'S COMMENT:
"Made this salad to accompany a Roasted Butternut Squash Soup for our low key New Years Eve supper at home. It was as pretty as it was delicious. I omitted the Chicken, but otherwise followed the recipe. It was very easy and definitely...
Spinach & Beet Salad with Chicken Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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)

More Healthy Recipe Ideas

You Might Also Like

Preparation

  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.

Tips & Notes

  • 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.

Nutrition

Per serving: 398 calories; 25 g fat ( 5 g sat , 8 g mono ); 69 mg cholesterol; 16 g carbohydrates; 29 g protein; 3 g fiber; 703 mg sodium; 649 mg potassium.

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

Carbohydrate Servings: 1

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


More From EatingWell

Recipe Categories

Type of Dish
Main dish, combination meal
Main dish, poultry
Salad, main dish
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
Servings
2
Main Ingredient
Chicken
Preparation/ Technique
Poach
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Cooking for 2
Quick (total 30 min. or less)
Publication
EatingWell Serves Two
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner