Spinach, Chicken, and Feta Salad

Cooking Light
As the red onions in this salad cook, they become translucent, an appealing contrast to the dark green spinach.
4 servings (serving size: 3 cups)


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1/4 cup fat-free, less-sodium chicken broth
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar
1 teaspoon sugar
1 teaspoon bottled minced garlic
1 teaspoon Dijon mustard
1 teaspoon olive oil
1/2 teaspoon salt
Cooking spray
1 pound skinless, boneless chicken breast
1/4 teaspoon black pepper
1 1/2 cups chopped red onion
1 1/4 cups (1-inch) pieces yellow bell pepper
1/2 cup (2 ounces) crumbled feta cheese
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
1 (7-ounce) package prewashed baby spinach


Combine the first 9 ingredients, stirring with a whisk.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with black pepper. Add chicken to pan; cook 4 minutes. Turn chicken. Add onion; cook 4 minutes or until chicken is done and onion is tender, stirring the onion frequently. Cut chicken into 1/2-inch-thick slices. Combine chicken, onion, bell pepper, cheese, chickpeas, and spinach in a large bowl. Drizzle vinaigrette over salad; toss gently to coat.

Created date

November 2003

Nutritional Information

Calories 369
Caloriesfromfat 29 %
Fat 11.8 g
Satfat 3.4 g
Monofat 3.1 g
Polyfat 1.7 g
Protein 37.1 g
Carbohydrate 37.1 g
Fiber 8 g
Cholesterol 82 mg
Iron 4.2 mg
Sodium 873 mg
Calcium 211 mg