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Monday, December 26, 2011

43rd Recipe Pineapple chicken salad with balsamic vinaigrette

Dietitian's tip: Balsamic vinegar adds vibrant flavor to this salad without a hint of fat or sodium. With its intense and complex flavor, this vinaigrette is a perfect complement to the chicken, pineapple and spinach salad.
Serves 8

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)
Calories181Cholesterol41 mg
Protein17 gSodium75 mg
Carbohydrate8 gFiber2 g
Total fat9 gPotassium330 mg
Saturated fat1 gCalcium33 mg
Monounsaturated fat6 g

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