Chicken salad with pineapple and balsamic vinaigrette - Mayo Clinic

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Chicken salad with pineapple and balsamic vinaigrette

Print Products and services 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 Healthy carbLow Sodium

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 186Total fat 10 gSaturated fat 1.5 gTrans fat TraceMonounsaturated fat 7 gCholesterol 51 mgSodium 50 mgTotal carbohydrate 7 gDietary fiber 1 gTotal sugars 5 gAdded sugars 2 gProtein 17 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 2 Protein and dairy 1 Fats 1

Diabetes Meal Plan Choices

Nonstarchy vegetables 2 Meat and meat substitutes 2 Fats 1

DASH Eating Plan Servings

Vegetables 2 Meats, poultry and fish 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus ShareTweet Sept. 15, 2016

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Chicken salad with pineapple and balsamic vinaigrette Mayo Clinic