Chicken and Spinach Salad

Chicken and Spinach Salad

Chicken and Spinach Salad

Add some pizzazz to ordinary chicken salad with blue cheese, red onion, grapefruit and fat-free citrus dressing.


Makes 4 servings


3/4 pound chicken tenders
Nonstick cooking spray
4 cups washed, stemmed and shredded spinach
2 cups washed and torn romaine lettuce
1 large grapefruit, peeled and sectioned
8 thin slices red onion, separated into rings
2 tablespoons (1/2 ounce) crumbled blue cheese
1/2 cup frozen citrus blend concentrate, thawed
1/4 cup prepared fat-free Italian salad dressing
Assorted fresh greens for garnish (optional)


  1. Cut chicken into 2X1/2-inch strips. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add chicken; cook and stir 5 minutes or until no longer pink in center. Remove from skillet; set aside.
  2. Divide spinach, lettuce, grapefruit, onion, cheese and chicken among 4 salad plates. Combine citrus blend concentrate and Italian dressing in small bowl; drizzle over salads.

Nutritional Information

Serving Size: 2 cups salad
Calories 218
Calories from Fat 15 %
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 55 mg
Carbohydrate 23 g
Fiber 3 g
Protein 23 g
Sodium 361 mg

Dietary Exchange

Fruit 1
Vegetable 2
Meat 2-1/2

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