Spinach & Beet Salad with Chicken

Real maple syrup—not the "maple-flavored" fakes that line the supermarket shelves—is the key to the richly flavored dressing on this elegant salad. In this case, the darker the syrup the better; choose Grade B syrup if it’s available, or the darkest "Grade A" that you can find.

EatingWell Test Kitchen

Used by permission. (c) Eating Well, Inc.

Spinach & Beet Salad with Chicken

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    8 ounces boneless, skinless chicken breast, trimmed of fat 1/8 teaspoon salt
    2 tablespoons walnut or canola oil 1/8 teaspoon freshly ground pepper
    1 tablespoon maple syrup 4 cups baby spinach
    1 tablespoon cider vinegar 1 8-ounce can whole beets, drained and quartered
    1 1/2 teaspoons coarse-grained mustard 1/4 cup crumbled goat cheese
    1 1/2 teaspoons reduced-sodium soy sauce 2 tablespoons chopped pecans, toasted (see Tip)


    Prep: 30 min Total: 30 min (Quick)
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    • 1

      Place chicken in a small skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, cut into 1/4-inch-thick slices.

    • 2

      Meanwhile, whisk oil, syrup, vinegar, mustard, soy sauce, salt and pepper in a large bowl. Reserve 2 tablespoons dressing in a small bowl. Add spinach to the large bowl; toss to coat with dressing. Divide the spinach between 2 plates, top with the chicken, beets, goat cheese and pecans. Drizzle with the reserved vinaigrette.


    Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

    nutritional information

    3 g
    25 g
    Saturated Fat:
    5 g
    16 g
    29 g
    612 mg
    Monounsaturated Fat:
    8 g
    2 vegetable, 1/2 other carbohydrate, 3 lean meat, 2 fat
    69 g
    Carbohydrate Servings:
    703 mg
    Nutrition Bonus:
    Vitamin A (120% daily value), Folate (36% dv), Vitamin C (35% dv), Iron (25% dv), Potassium (18% dv).
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