Take a break from the typical bagged salads and try tasty mustard greens. This salad provides 190 percent of your daily requirement of vitamin A and 170 percent of vitamin C in each serving.

Makes 4 servings
Cooking time: N/A

Ingredients

Chicken

1 tsp (5 mL) ground cumin

½ tsp (2 mL) ground allspice

¼ tsp (1 mL) salt

4 (3 oz./90 g) boneless, skinless chicken breast halves, trimmed of fat, rinsed and pat dry

1 tbsp (15 mL) canola oil

Salad

6 cups (1.5 L) packed fresh mustard greens or spinach or kale, torn into bite-size pieces

½ medium red bell pepper, thinly sliced

1 ripe medium mango, peeled, pitted and chopped

Vinaigrette

⅓ cup (75 mL) pineapple juice

2 tbsp (30 mL) granulated sugar

3 tbsp (45 mL) white balsamic vinegar

1½ tbsp (20 mL) canola oil

2 tsp (10 mL) grated orange zest

¼ tsp (1 mL) salt

¼ tsp (1 mL) coarsely ground black pepper

⅛-¼ tsp (.5-1 mL) dried pepper flakes

Instructions

  1. 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.
  2. Meanwhile, prepare salad by arranging equal amounts of greens, bell pepper, and mango on each of four dinner plates.
  3. 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.

Notes

Serving size
1 chicken breast half, about 2 cups (500 mL) salad and 3 tbsp (45 mL) dressing

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 250
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 40 mg
Sodium 390 mg
Carbohydrates 25 g
Fibre 4 g
Sugars 13 g
Protein 16 g
Potassium 609 mg
Choose dark, leafy greens, such as spinach and kale, for salads and sides. They’re rich in fibre, vitamins and minerals. With vinaigrettes, portion control is key even with healthier options, which still contain fat. – Kathryn Arcudi, registered dietitian, Pointe-Claire, Que.

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