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Citrus Chicken Salad

August 4, 2010

I’ve decided to feature healthful salads this week – now that it’s already Wednesday. Okay, so I’m little late, but I’ll be posting one each day for the next few days. Check back because they all look absolutely delicious!

Citrus Chicken Salad

6 ounces cooked chicken breast, shredded, or one 6-ounce package refrigerated cooked chicken breast strips*
2 cups fresh baby spinach
1 11-ounce can mandarin orange sections, drained
1/2 cup loose-pack frozen whole kernel corn
2 tablespoons white wine vinegar or cider vinegar
1 tablespoon Dijon-style mustard
2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
2 teaspoons low-sugar or low-calorie orange marmalade
2 teaspoons salad oil
1/8 teaspoon salt
1/8 teaspoon ground black pepper

1. Divide chicken between two small resealable freezer bags; freeze overnight.

2. Divide spinach, mandarin oranges, and corn between two airtight storage containers. In a screw-top jar, combine vinegar, mustard, oregano, orange marmalade, oil, salt, and pepper; cover and shake well. Divide dressing mixture between two small resealable plastic bags. Chill salads and dressing overnight.

3. For each serving, pack a salad container, a bag of dressing, and a bag of chicken in an insulated lunch box with an ice pack. Serve within 5 hours.

4. Just before serving, add the dressing and chicken to the spinach mixture. Toss to coat. Makes 2 servings.

5. *Test Kitchen Tip: If using the packaged refrigerated cooked chicken breast strips, omit the 1/8 teaspoon salt from the dressing.

Nutrition Facts Per Serving:

* Calories 304
* Total Fat (g) 8
* Saturated Fat (g) 2
* Cholesterol (mg) 72
* Sodium (mg) 422
* Carbohydrate (g) 28
* Fiber (g) 3
* Protein (g) 31
* Vitamin A (DV%) 0
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 0
Diabetic Exchanges
* Starch (d.e.) .5
* Fruit (d.e.) .5
* Other Carbohydrates (d.e.) .5
* Vegetables (d.e.) 1
* Very Lean Meat (d.e.) 4
* Fat (d.e.) 1

Source: Diabetic Living

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