Chicken on Mustards with Pineapple Vinaigrette

18 25 343
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Chicken on Mustards with Pineapple Vinaigrette
Health Highlights

Ingredients


1 tsp Cumin (for chicken)
1/2 tsp Allspice, ground (for chicken)
1/4 tsp Salt (for chicken)
2 breast Chicken breast, boneless, skinless (cut both in half after cooking - trimmed of fat, rinsed and pat dry)
1 tbsp Canola oil (for chicken)
2 cup chopped Mustard greens (for salad - torn into bite size pieces)
2 cup Spinach (for salad - torn into bite size pieces)
2 cup Kale (for salad - torn into bite size pieces)
1/2 medium pepper(s) Red bell pepper (for salad - thinly sliced)
1 mango Mango (for salad - ripe, peeled, pitted, chopped)
1/3 cup Pineapple juice (vinaigrette)
2 tbsp Granulated sugar (vinaigrette)
3 tbsp White balsamic vinegar (vinaigrette)
1 1/2 tbsp Canola oil (vinaigrette)
2 tsp Orange peel (zest) (vinaigrette - grated)
1/4 tsp Salt (vinaigrette)
1/4 tsp Black pepper (vinaigrette - coarsely ground)
1 dash Red pepper flakes (vinaigrette - 1/8-1/4 tsp.)

Instructions


To prepare chicken: In a small bowl, combine cumin, allspice and salt. Brush both sides of chicken with 1 Tbsp (15 mL) canola oil and then sprinkle with cumin mixture. Cook chicken 5 minutes on each side or until no longer pink and juices run clear. Place on cutting board and let stand 5 minutes before thinly slicing diagonally.

Meanwhile, prepare salad by arranging equal amounts of greens, bell pepper, and mango on each of four dinner plates.

To prepare vinaigrette: Whisk together all ingredients. Spoon dressing evenly over each serving and top with equal amounts of chicken slices. Sprinkle with additional black pepper, if desired.

Nutrition Facts

Per Portion

Calories 343
Calories from fat 117
Calories from saturated fat 12.4
Total Fat 13.0 g
Saturated Fat 1.4 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 6.6 g
Cholesterol 85 mg
Sodium 393 mg
Potassium 862 mg
Total Carbohydrate 29.5 g
Dietary Fiber 3.9 g
Sugars 24.6 g
Protein 29.1 g

Dietary servings

Per Portion


Fruit 0.7
Meat 1.3
Vegetables 1.6

Energy sources


Pygal32%454.19250434158243148.1434657755797334%385.10941541988282.601120849376734%303.20505940247152.542967618757932%34%34%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad




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