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Spinach, Chicken, and Feta Salad

Spinach, Chicken, and Feta Salad

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

Cooking Light NOVEMBER 2003

  • Yield: 4 servings (serving size: 3 cups)

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

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.

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
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