Spinach & Beet Salad with Chicken


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.

Cook Time:
30 mins
Total Time:
30 mins
2 servings


  • 8 ounces boneless, skinless chicken breast, trimmed of fat

  • 2 tablespoons walnut or canola oil

  • 1 tablespoon maple syrup

  • 1 tablespoon cider vinegar

  • 1 ½ teaspoons coarse-grained mustard

  • 1 ½ teaspoons reduced-sodium soy sauce

  • teaspoon salt

  • teaspoon freshly ground pepper

  • 4 cups baby spinach

  • 1 8-ounce can whole beets, drained and quartered

  • ¼ 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.


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.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts (per serving)

397 Calories
25g Fat
16g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 397
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 4g 13%
Total Sugars 11g
Protein 29g 58%
Total Fat 25g 32%
Saturated Fat 5g 23%
Cholesterol 69mg 23%
Vitamin A 5811IU 116%
Vitamin C 20mg 22%
Folate 144mcg 36%
Sodium 662mg 29%
Calcium 121mg 9%
Iron 4mg 24%
Magnesium 95mg 23%
Potassium 703mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles