Warm Chicken Spinach Salad
"A quick and healthy salad for a perfect lunch or light dinner. At 172 Calories a serving and 6 grams of fat this recipe is perfect for those who are watching what they eat and don't want to compromise flavor. This recipe is Better Homes and Gardens editor's top ten healthy heart recipe."
photo by Mamas Kitchen Hope
- Ready In:
- 25mins
- Ingredients:
- 12
- Serves:
-
4
ingredients
- 1419.54 ml torn spinach
- 473.18 ml torn leaf lettuce
- 1 medium red onion, thinly sliced
- 2 red peppers or 2 green sweet peppers, cut into bite-sized strips
- 340.19 g boneless skinless chicken breasts
- 2.46 ml dried rosemary, crushed
- 2.46 ml lemon-pepper seasoning
- 1 garlic clove, minced
- 14.79 ml cooking oil
- 29.58 ml balsamic vinegar
- 29.58 ml water
- fresh rosemary sprig (optional)
directions
- In a large salad bowl, combine spinach, leaf lettuce, sliced red onion, and pepper strips. Cover and chill salad up to 2 hours.
- Cut chicken into bite-sized strips. Toss chicken with rosemary and lemon-pepper seasoning. In a wok or 10-inch skillet stir-fry chicken strips and garlic in hot oil over medium-high heat for 2 to 3 minutes or until chicken is tender and no longer pink. Remove chicken from skillet. Add to salad mixture.
- For dressing, add vinegar and water to skillet, stirring to scrape up any browned bits. Pour dressing over salad. Toss gently to mix. Transfer to individual salad plates. Garnish with fresh rosemary, if desired.
Questions & Replies
Got a question?
Share it with the community!
Reviews
-
I just made this for a friend and me. We are both trying to watch our calorie intake and eat more greens, so that was good. The chicken was seasoned great, but I found the dressing quite bland. We had leftovers, so today I heated an extra tsp of olive oil with a sliver of butter in a pan and sauteed some extra onion and pepper strips. I tossed in some garlic, then added the spinach salad with chicken leftovers to warm up and slightly wilt the spinach. Garnished with a little parmesan cheese, salt and pepper. It was terrific. I would recommend trying it this way! I don't think it added many calories and was much more flavorful than the first version we tried. -
Excellent salad which looks great and tastes even better. This is a good meal for guests since the salad is prepared ahead of time and the chicken can be cut up at the same time; two hours later it's easy to cook the chicken and make the dressing. In this instance I increased the chicken and peppers to make it a one-dish meal (red bell peppers added to the appealing look of this salad.) The salad would be great with fresh bread, for those not watching their calories. Next time I may add some fresh lemon juice to the chicken at cooking time. My bf loved it and said it deserves the 5-star rating. Thanks for a winner!
-
Fantastic salad with a beautiful balance of cold and warm and still healthy and delicious! This so does NOT taste like diet food. This was very easy and FAST to put together with very few dishes to clean! A plus for me! This recipe made the perfect amount of dressing for me. I do not like my salad drenched but do like it moist. Perfection! The dressing tasted fabulous, the balsamic was really an excellent touch. I sliced my chicken a little thick and next time will probably slice it thinner- easier to do if your chicken is partially frozen. I had fresh chicken breast and no will to wait to freeze it a bit. lol I used dried rosemary bc I was too lazy to go out and get some fresh. I also used evoo for the oil and red pepper which added some amazing color and sweetness. I did add a pinch of salt and some fresh ground pepper, I think I am becoming addicted to fresh pepper! lol This is an amazing salad NcM! Thank you for sharing this great recipe that I know will be made here again! Made for Beverage Tag! -
Wonderful!!...everything stated in the intro, and more. I used baby spinach, so even my husband, who is not particularly a spinach fan enjoyed this meal. I wouldn't change a thing; it is perfect as written. -
I made this tonight for dinner and my fiance and I really enjoyed it! I halved the recipe because it was just him and myself. I added a little mixed spring greens, more balsamic (twice as much) and added the garlic right at the end to give it more POW! The only thing he said was it would be even better with a little crumbled bacon. Yet we all know that everything is better w/ bacon! Thanks! Will make again, maybe even for a dinner party.
see 2 more reviews
RECIPE SUBMITTED BY
I live in the beautiful mountains of Western North Carolina on Butler Mountain. I am a mystery shopper for restaurants and retail establishments. I graduated from UNC-Asheville with a BFA in art (photography).
I was just recently married in Costa Rica to KC and his 6 year old son, Ty. Our wedding was perfect and I will cherish the memories forever. Leslie, Mama's Kitchen, sassafrasnanc, Mommy Diva and Chef V attended the wedding with their husbands!! Leslie's daughter Sarah was our flower girl and her hubby Wayne was our talented musician! I had the time of my life!!!
<embed type="application/x-shockwave-flash" wmode="transparent" src="http://w3.photobucket.com/pbwidget.swf?pbwurl=http://w3.photobucket.com/albums/y53/DUCHESS13/897d027c.pbw" height="360" width="480">
Our family is rounded out with 6 Bengals, 1 Jack Russell Terror named Harley, a ferret named Mason, giant gold fish, a water dragon named Crusoe, a Beautiful Appaloosa/Arabian named Sassy, a stunning Palomino Quarter Horse named Sweet Pea and a gorgeous black Standardbred named Domino! We also have added a Leopard Appaloosa rescue horse to the mix. Her name is Pebbles and she is lovely!
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/thstatenorthcara1.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/artsyfartsya1.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/buttermybutt.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/anotherdayinparadise.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/countrygirla1.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/truelove.gif">
<embed src="http://w3.photobucket.com/widgets/Bucketshow.swf" quality="high" bgcolor="ffffff" width="300" height="300" name="Bucketshow" align="middle" allowScriptAccess="sameDomain" type="application/x-shockwave-flash" pluginspage="http://www.macromedia.com/go/getflashplayer" flashvars="url=http://w3.photobucket.com/albums/y53/DUCHESS13/cutest of cute/&name=ourcuties"></embed>
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/imengageda1.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/love31a.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/someoldnewa1.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/crazyinlovea1.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/wedding2.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/praying_for_my_bean.gif">
I love Zaar! I have so many wonderful friends here and I really enjoy being a Forum Host. I love the games in the Contest & Events Forum! The games are addictive and a great opportunity to meet the members of this community. I had a blast co-hosting the first Zaar World Tour 2005 with ~Leslie~. Zaar World Tour II doubled in size and ~Leslie~ and I were joined with co-hosts Mama�s Kitchen and kzbhansen. Zaar World Tour 3 doubled again in size and Leslie, Mama's Kitchen and I were joined with SusieD, PanNan and JustCallMeToni! We also established the "Whine and Cheese Gang" which was a wonderful team that was put together to help all the teams playing. Zaar World Tour IV will be bigger and even better!!!
Click on the image below to watch the Zaar World Tour 2 recap and promo for ZWT3.
<embed width="448" height="361" type="application/x-shockwave-flash" wmode="transparent" src="http://i3.photobucket.com/remix/player.swf?videoURL=http%3A%2F%2Fvid3.photobucket.com%2Falbums%2Fy53%2FDUCHESS13%2FZaar%2520World%2520Tour%2520II%2520%2520Video%2520Files%2F276d5ad0.pbr&hostname=stream3.photobucket.com">
I love hosting the Beverage Forum! As a former bartender and bar owner I am right at home mixing and shaking it up. I love cooking with spirits and experimenting with new drinks and making liqueurs. Stop on by the Beverage Form and see what we are up to.
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/cherylban-1.jpg">
<li><a href="http://www.recipezaar.com/bb/viewforum.zsp?f=1">Recipe Request Forum Host</a></li>
<li><a href="http://www.recipezaar.com/bb/viewforum.zsp?f=53">Beverages (Alcoholic & Non-Alcoholic)Forum Host</a></li>
<a href="http://messenger.yahoo.com/edit/send/?.target=ncmysteryshopper">
<img border="0" src="http://opi.yahoo.com/yahooonline/u=ncmysteryshopper/m=g/t=8/l=us/opi.jpg">
</a>
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/Beverage%20Forum/officialmemberofthebevtaggame.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/utens1.gif">
I try to cook using only organic ingredients and fresh organic produce. Of course this is not always possible... but I do make the effort.
I love experimenting with new cuisines and love fusion! I like most foods and most cuisines... Spices and Sauces are my forte! I am most known for cooking with all kinds of wine and liquor. I am always on the hunt for the perfect blend of flavors.... the dish whose first bite makes you put your fork down and relish the mouthful.
Sushi, Spicy Foods, Mussels, Shrimp, Lobster, Stone Crabs, Artichokes, Traditional Thai Food, Middle Eastern, Moroccan, French, Mexican, Indian, Asian, Turkish, and the list goes on and on.....
<a href="http://www.amazingcounter.com"><img border="0" src="http://c7.amazingcounters.com/counter.php?i=1582062&c=4746499" alt="web page hit counter"></a><a href="http://www.smartdiets.info/coupons/weight-watchers.html"></a>
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/BarStarOnWireLine.gif">
Zaar Chefs that have passed away and live on forever in my heart! In loving memory of......
<li><a href="http://www.recipezaar.com/member/185105"> Stacky5</a></li>
<li><a href="http://www.recipezaar.com/member/86764">Redneck Epicurean</a></li>
<li><a href="http://www.recipezaar.com/member/87023">Latchy</a></li>
<li><a href="http://www.recipezaar.com/member/104600">Cool Monday</a></li>
<li><a href="http://www.recipezaar.com/member/372295">Chef I Am</a></li>
<li><a href="http://www.recipezaar.com/member/23302"> Mille® ™</a></li>
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/BarStarOnWireLine.gif">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/NotDS.gif" alt="Image hosted by Photobucket.com">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/World%20Tour/PartAwards.gif">
<img src="http://i250.photobucket.com/albums/gg271/MrsTeny/ParticipationBanner.jpg"border="0" alt="Photobucket">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/DiningonaDollarParticipant.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/RSC%20Banners/RSC11-ncmysteryshopper.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/RSC%20Banners/RSC12-NcMysteryShopper.jpg">
<a href=http://www.recipezaar.com/cookbook.php?bookid=177083 target="_blank"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/RSC9Participant.jpg"></a><a href=http://www.recipezaar.com/cookbook.php?bookid=177082 target="_blank"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/RSCCheryl.jpg"></a>
<a href=http://www.recipezaar.com/cookbook.php?bookid=177077 target="_blank"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/RSC8Partipation.jpg"></a><a href=http://www.recipezaar.com/cookbook.php?bookid=177088 target="_blank"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/RSC7Participant.jpg"></a><a href=http://www.recipezaar.com/cookbook.php?bookid=177085 target="_blank"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/RSC6Participant.jpg"></a>
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/Animation1.gif" alt="Image hosted by Photobucket.com"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/4treasurehunt.gif" alt="Image hosted by Photobucket.com">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/FFF/completedbanner.gif"> <img src="http://i3.photobucket.com/albums/y53/DUCHESS13/FFF/Switzerland-FFF4.gif"> <img src="http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%203/ladynusstortes.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/ZaarWorldTourPartBanner.gif" alt="Image hosted by Photobucket.com">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/World%20Tour/ZWT2.gif">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%203/ZWT3-Participation.gif">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%204/ZWTAB-tg.gif">
<img src="http://i38.photobucket.com/albums/e110/flower753/Food/my3chefsnov2008.jpg">
<img src="http://i38.photobucket.com/albums/e110/flower753/Food/my3chefs2008Small.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/MyThreeChefs.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/PAC05.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/PAC06-1.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/Pac06Fall.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/PAC07-1.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/PAC07Fall.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/PACSpring2008.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/PACFall2008.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/thMightyMaenadsMini.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/thAnimatedPRDMini.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/thSistasoftheTravellingPotsandPans.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%203/whineandcheesegangSM.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/berriesblinkie.gif" alt="Image hosted by Photobucket.com"> <img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/thsinsweetstrawsisMini.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/thAnimationStellaMarisMini.gif">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/HotEnchiladiies.gif" alt="Image hosted by Photobucket.com">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/Photo_Video_577111733_orig.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/tablesetting.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/backtobasis.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/BBQPhoto.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/TapasMenu.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/BBQ.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/AnimatedHostChallengeBannerII-Stamp.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/ZWT-ChallengeHostBanner-Stamp.gif"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/ZWT4-ChallengeHostAboutMe-Small.gif">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/stacky5.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/Amy.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/cookathonLorac-1.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/StampRow1.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/StampRow2.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/StampRow3.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/stampRow4.jpg"><img src="http://i3.photobucket.com/albums/y53/DUCHESS13/homepage/StampKaffee.jpg">
<img src="http://i3.photobucket.com/albums/y53/DUCHESS13/crockpot.jpg">
<a href="http://www.sparklee.com"><img src="http://img110.mytextgraphics.com/sparklee/2007/12/17/fb5cb0ed92b908750a9b76c86ea44dd5.gif" border="0" alt="free logo - http://www.sparklee.com" /></a><img style="visibility:hidden;width:0px;height:0px;" border=0 width=0 height=0 src="http://counters.gigya.com/wildfire/CIMP/Jmx*PTExOTc5MTQ5MTE1NzgmcHQ9MTE5NzkxNDk*MDkzNyZwPTc*MzIxJmQ9Jm49.jpg" />
<a href="http://www.maploco.com/view.php?id=1927356"><img border=0 src="http://www.maploco.com/vmap/1927356.png" alt="Visitor Map"></a><a href="http://www.maploco.com/">Create your own visitor map!</a>
