Spinach & Beet Salad with Chicken
From EatingWell: EatingWell Serves Two
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.
- 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)
- 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.
- 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.
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
In the dog days of summer, you don’t have to turn on your stove...Icebox pies are an easy and popular summer dessert, yet they're...Celebrate the season with EatingWell's best recipes from the...
Turkey sausage is a healthy, leaner alternative to...
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 30 minutes or less
- EatingWell Serves Two