Monday, February 23, 2009

Lime-Chicken Spinach Salad

Lime-Chicken Spinach Salad
by: Stephanie


2 Boneless, Skinless Chicken Breasts (approx. 4 oz each)
1 TBSP lime juice
1 TBSP Balsamic Vinegar
1 TBSP Extra Virgin Olive Oil
Mrs. Dash Lemon Pepper (to taste)

1. Put chicken in a bag or a bowl and then add remaining ingredients. Let marinate at least 10 minutes
2. Spray a skillet with non-stick cooking spray (I use Crisco Canola Oil) and add chicken over medium to medium low heat
3. Cook chicken on each side for 4-5 minutes, until golden on both sides
4. Finish cooking chicken in preheated oven (375) for about 10 minutes...until no longer pink
5. Chop one piece of chicken for salad

(this will leave you with an extra piece of chicken for either dinner or lunch the next day)

While the chicken is in the oven prepare the rest of the salad and the dressing:

Single Serving Salad base:

2 cups Baby Spinach
1 TBSP Sliced Raw Almonds
1 TBSP Fresh Chives
2 Tsp Fat Free Feta
1/2 cup Chopped Cucumber

1. Put Spinach in bowl
2. Add other ingredients to top
3. Top with sliced cooked chicken


1 TBSP Lime Juice
1TBSP Balsamic Vinegar
1 tsp Extra Virgin Olive Oil
Pepper (to taste)

1. Combine all ingredients and shake or stir (depending on container)
2. Pour entire contents over salad

Nutrition (I am focusing on Calories and Fat, so that is what I will be figuring out for you):

One serving of the salad is about 300 calories and 15 grams of fat

Broken down by Chicken, Salad Base, and Dressing:

One piece of chicken is about 182 calories and 8 grams of fat (it is probably a little less because a lot of the marinade stays in the bag/bowl and doesn't get cooked with the chicken

Salad Base:

about 87 calories and 3 grams of fat


about 45 calories and 4.75 grams of fat

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