Healthy family recipe: Spinach Salad With Pecan Crusted Chicken

  • Updated: May 2, 2012 - 2:48 PM

SPINACH SALAD WITH PECAN CRUSTED CHICKEN

Serves 4.

Note: You can purchase shelled edamame either in the produce or freezer section of the grocery store. Sometimes it's sold pre-cooked, other times you may need to blanch. Follow package directions.

For the vinaigrette:

• 11/2 tbsp. fresh lemon juice

• 1 tbsp. minced shallot

• 1 tsp. Dijon mustard

• 11/2 tbsp. honey

• 1/4 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 3 tbsp. olive oil

For the salad

• 4 chicken breast halves, skinless and boneless

• 1/4 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 4 tsp. Dijon mustard

• 4 tbsp. pecans, finely chopped

• 1 (6 oz.) pkg. baby spinach, washed and dried

• 1 carrot, peeled and grated

• 1/2 c. cherry tomatoes, halved

• 1/2 c. shelled edamame (see Note)

Directions

For the vinaigrette: In a bowl, whisk together the lemon juice, shallot, mustard, honey, salt and pepper. Slowly whisk in olive oil until blended. (Can be made 1 day ahead. Chill. Bring to room temperature before using.) Set aside.

For the salad: Preheat the oven to 375 degrees. Season chicken lightly with salt and pepper. Place the breasts on a baking sheet and brush each one with 1 teaspoon mustard. Sprinkle each breast with 1 tablespoon chopped pecans. Place in the oven and bake for 15 to 20 minutes or until done.

Allow chicken to rest for 5 minutes after baking, then slice crosswise into 1/2 -inch slices. (The chicken can be made the day before and served cold.)

In a large bowl, toss spinach and carrot together with the vinaigrette. Divide among 4 dinner plates. Place one sliced chicken breast on top of the salad and scatter some of the cherry tomatoes and edamame around each plate. Serve immediately.

Nutrition information per serving:

Calories 356 Fat 21 g Sodium 564 mg

Carbohydrates 13 g Saturated fat 3 g Calcium 87 mg

Protein 31 g Cholesterol 73 mg Dietary fiber 4 g

Diabetic exchanges per serving: 2 vegetable, 4 lean meat, 2 fat.

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