Spinach and Chicken Salad with Mango

Usher in summer with this light but satisfying one-dish salad supper.

Dressing

1/4 cup orange juice

1/4 cup extra-virgin olive oil

2 tablespoons apple cider vinegar

11/2 teaspoon (tsp) dried oregano

11/2 tsp ground cumin

1 tsp honey

1 clove garlic, minced

1/4 tsp salt (or to taste)

fresh ground pepper, to taste

Salad

1 (15-ounce) can black beans, drained and rinsed

6 cups fresh baby spinach, washed and dried

2 cups (10 ounces) cooked, skinless chicken, shredded or sliced

2 ripe (but firm) mangoes, diced

1 small red pepper, seeded and diced

1/2 cup diced red onion

To make dressing, combine all dressing ingredients in a jar with a tightly fitted lid or in a small bowl; shake or whisk to blend.

To make salad, place beans in a medium-sized bowl; add 1/4 cup of the dressing and toss to coat. Let coated beans stand for about 10 minutes while you prepare remaining ingredients. Just before serving, put spinach, chicken, mangoes, red pepper and onion in a large bowl; add remaining dressing and toss to coat. Divide salad onto four plates and top each plate with bean mixture. Makes four (3-cup) servings.

Per Serving: 450 calories; 18 g total fat; 3 g saturated fat; 510 milligrams sodium; 10 g fiber; 43 g carbohydrates. [Editor’s note: protein content not specified.]

Source: May 2004 Tufts University Health & Nutrition Letter.

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June 2005

© 2005 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

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