Chicken salad with pineapple and balsamic vinaigrette

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.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 186
Total carbohydrate: 7 g
Cholesterol: 51 mg
Dietary fiber: 1 g
Monounsaturated fat: 7 g
Protein: 17 g
Saturated fat: 1.5 g
Serving size: About 2 cups
Sodium: 50 mg
Total fat: 10 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1
Vegetables: 2