Spinach & Beet Salad with Chicken

EatingWell Serves Two

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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.

"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

Makes: 2 servings

Active Time:

Total Time:


  • 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.

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

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