By Mayo Clinic Staff
Dietitian's tip:
Balsamic vinegar adds vibrant flavor to this salad and only a smidgen of fat and sodium.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Healthy-carb
- Kidney diet
- Gluten-free
Ingredients
- 4 boneless, skinless chicken breasts, each about 5 ounces
- 1 tablespoon olive oil
- 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
- 2 cups broccoli florets
- 4 cups fresh baby spinach leaves
- 1/2 cup thinly sliced red onions
For the vinaigrette:
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- 2 teaspoons sugar
- 1/4 teaspoon ground cinnamon
Directions
Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes. In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.
To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.
Nutritional analysis per serving
Serving size: About 2 cups
- Calories 186
- Total fat 10 g
- Saturated fat 1.5 g
- Trans fat Trace
- Monounsaturated fat 7 g
- Cholesterol 51 mg
- Sodium 50 mg
- Total carbohydrate 7 g
- Dietary fiber 1 g
- Total sugars 5 g
- Added sugars 2 g
- Protein 17 g
- Vegetables 2
- Protein and dairy 1
- Fats 1
- Nonstarchy vegetables 2
- Meat and meat substitutes 2
- Fats 1
- Vegetables 2
- Meats, poultry and fish 2
- Fats and oils 1
Sept. 15, 2016Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/pineapple-chicken-salad-with-balsamic-vinaigrette/rcp-20049803