Spinach and beet salad with chicken Eating well p.69

2 steps

Cook:30min

Updated at: Thu, 18 Apr 2024 00:46:33 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories400.8 kcal (20%)

Total Fat22.5 g (32%)

Carbs18.1 g (7%)

Sugars12.6 g (14%)

Protein32.4 g (65%)

Sodium728.5 mg (36%)

Fiber3.9 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 lbboneless skinless chicken breast

trimmed

3 Tbspwalnut oil

or canola oil

2 Tbsppure maple syrup

2 Tbspcider vinegar

1 Tbspwhole grain mustard

1 Tbspreduce sodium soy sauce

¼ teaspoonsalt

¼ teaspoonfreshly ground pepper

8 cupsbaby spinach

1 x 15 ozwhole beets

can, drained and quartered

½ cupgoat cheese

crumbled

¼ cuppecans

chopped, toasted

Instructions

Step 1

Place chicken in medium skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10-12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, cut into 1/4-inch thick slices.

Step 2

Meanwhile, whisk oil, syrup, vinegar, mustard, soy sauce, salt and pepper. In a large bowl. Reserve 1/4 cup dressing in a small bowl. Add spinach to the large bowl and toss to coat with the dressing. Divide the spinach among four plates and top with the chicken, beets, goat cheese and pecans. Drizzle with reserve dressing.