European Salad
Delightful mix of fresh salad fixings topped with sautéed chicken and a light, flavorful raspberry vinaigrette. Save time by using a blender to make the vinaigrette and purchasing packaged salad blends, pre-cut chicken, and vegetables.
- Yield
- 4 Servings
- Serving size
- 1/4 of the recipe
- Rating
- 3.83 of 5 (115 ratings)
Food groups
- Fruit: 1/4 cups
- Grains: 1/2 ounces
- Protein Foods: 3 ounces
- Vegetables: 1 1/2 cups
Ingredients
- 12 ounces chicken breast (pre-sliced)
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 teaspoons olive oil
- 3 green onions (sliced)
- 1 large yellow bell pepper, cut in strips (about 1 1/2 cups)
- 16 cherry tomatoes
- 1 10-oz package European blend salad greens
- 1 1/2 cups croutons (whole grain if available, about 24 croutons)
- fresh ground pepper, to taste
- For the vinaigrette:
- 3/4 cup frozen raspberries, thawed
- 1 tablespoon olive oil
- 2 tablespoons cider vinegar
- 1 teaspoon sugar
- 1/4 teaspoon garlic salt
- 1/4 teaspoon oregano
- 1/4 teaspoon ground black pepper
Directions
- Place all vinaigrette ingredients in a blender, blend until smooth; set aside. (Note: Vinaigrette can be made ahead and refrigerated.) Season chicken with salt and pepper.
- Heat olive oil in a large skillet.
- Sauté chicken until cooked thoroughly; remove from pan, and let cool.
- Slice onions.
- Toss cut vegetables with European blend salad greens.
- On individual serving plates, top salad with chicken and croutons, drizzle with dressing, and finish with fresh ground pepper, if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 294.81 |
| Total Fat | 10.31 g |
| Saturated Fat | 1.8 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 84.03 mg |
| Carbohydrates | 20.24 g |
| Dietary Fiber | 5.11 g |
| Total Sugars | 6.28 g |
| Added Sugars included | 1 g |
| Protein | 29.81 g |
| Calcium | 70 mg |
| Potassium | 819 mg |
| Sodium | 365.07 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 69 mg |
| Phosphorus | 267 mg |
| Selenium | 31 mg |
| Zinc | 1 mg |
| Vitamin A | 269 mcg |
| Vitamin B6 | 1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 66 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 172 mcg |
| Folate | 105 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 11 mg |
| Choline | 86 mg |
Notes
Serving Suggestions: Serve with fruit, non-fat milk, and whole grain bread.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/european-salad. Federal works are public domain in the United States.