Mayo Clinic Health Library

Recipe: Pineapple chicken salad with balsamic vinaigrette

Updated: 10-30-2010

Dietitian's tip: 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.

Ingredients

Serves: 8

  • 4 boneless, skinless chicken breasts, each about 5 ounces
  • 1 tablespoon olive oil
  • 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
  • 2 cups broccoli florets
  • 4 cups fresh baby spinach leaves
  • 1/2 cup thinly sliced red onions

For the vinaigrette

  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons sugar
  • 1/4 teaspoon ground cinnamon

Directions

Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.

In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.

To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.

Nutritional Analysis per serving
  • Calories: 181
  • Total carbohydrate: 8 g
  • Cholesterol: 41 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 6 g
  • Protein: 17 g
  • Saturated fat: 1 g
  • Sodium: 75 mg
  • Total fat: 9 g
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Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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