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
  1. DASH diet
  2. Low-sodium
  3. Heart-healthy
  4. Weight management
  5. Healthy-carb
  6. Diabetes meal plan
  7. Gluten-free
  8. Kidney diet

Ingredients

  1. 4 boneless, skinless chicken breasts, each about 5 ounces
  2. 1 tablespoon olive oil
  3. 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
  4. 2 cups broccoli florets
  5. 4 cups fresh baby spinach leaves
  6. 1/2 cup thinly sliced red onions
  7. For the vinaigrette:

  8. 1/4 cup olive oil
  9. 2 tablespoons balsamic vinegar
  10. 2 teaspoons sugar
  11. 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
Sept. 15, 2016