Spinach, Chicken, and Feta Salad

As the red onions in this salad cook, they become translucent, an appealing contrast to the dark green spinach.

Yield: 4 servings (serving size: 3 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 369
  • Calories from fat: 29%
  • Fat: 11.8g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 1.7g
  • Protein: 37.1g
  • Carbohydrate: 37.1g
  • Fiber: 8g
  • Cholesterol: 82mg
  • Iron: 4.2mg
  • Sodium: 873mg
  • Calcium: 211mg

Ingredients

  • 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

Preparation

  1. Combine the first 9 ingredients, stirring with a whisk.
  2. 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.
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