Pineapple chicken salad with balsamic vinaigrette

Pineapple chicken salad with balsamic vinaigrette

Ingredients (serves 8):

  • 4 boneless, skinless chicken breasts, each about 140g
  • 1 tablespoon olive oil
  • 1 can (±220g) unsweetened pineapple chunks, drained except for 2 tablespoons juice
  • 2 cups broccoli florets
  • 4 cups fresh baby spinach leaves
  • ½ cup thinly sliced red onions

For the vinaigrette:

  • ¼ cup olive oil
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons sugar
  • ¼ teaspoon ground cinnamon

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.

 

Method:

  1. Cut each chicken breast into cubes.
  2. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.
  3. In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.
  4. To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl.
  5. Pour over the salad. Toss gently to coat evenly.
  6. Serve immediately. 

 

Nutritional analysis per serving:

  • Calories – 181
  • Sodium – 75 mg
  • Total fat – 9 g
  • Total carbohydrate – 8 g
  • Saturated fat – 1 g
  • Dietary fiber – 2 g
  • Monounsaturated fat – 6 g
  • Protein – 17 g
  • Cholesterol – 41 mg
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