Welcome to the new MyPlate Kitchen! Please pardon our dust during this transition. We appreciate your patience.

Back to Search

European Salad

Recipe Image
European Salad
Add To Favorites

European Salad
En Español

Fivestar Rating
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 30 minutes

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.

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 whole grain croutons (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

1. Place all vinaigrette ingredients in a blender, blend until smooth; set aside. (Note: vinaigrette can be made ahead and refrigerated.)

2. Season chicken with salt and pepper.

3. Heat olive oil in a large skillet.

4. Sauté chicken until cooked thoroughly; remove from pan, and let cool.

5. Slice onions.

6. Toss cut vegetables with European blend salad greens.

7. On individual serving plates, top salad with chicken and croutons, drizzle with dressing, and finish with fresh ground pepper, if desired.

Notes

Serving Suggestions: Serve with fruit, non-fat milk, and whole grain bread.

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 240
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 45 mg
Sodium 450 mg
Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 20 g
Vitamin D 0 mcg
Calcium 80 mg
Iron 3 mg
Potassium 79 mg
N/A - data is not available
Nutrients Amount
Total Calories 240
Total Fat 9 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 17 mg
Cholesterol 45 mg
Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 1 g
Protein 20 g
Minerals
Calcium 80 mg
Potassium 79 mg
Sodium 450 mg
Copper 234 mcg
Iron 3 mg
Magnesium 71 mg
Phosphorus 261 mg
Selenium 24 mcg
Zinc 2 mg
Vitamins
Vitamin A 245 mcg RAE
Vitamin B6 1 mg
Vitamin C 150 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 181 mcg
Folate 122 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 13 mg
Choline 92 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Vegetables
1 1/2 cups
Grains
1/2 ounces
Protein Foods
2 ounces