An easy way to get the calcium, fiber and folate you need.
INGREDIENT LIST Dressing 4 tablespoons frozen apple-juice concentrate, thawed 2 1/2 tablespoons balsamic vinegar 2 tablespoons Dijon mustard
Salad 1 teaspoon plus 1 1/2 teaspoons olive oil, divided 1 teaspoon dried thyme 4 4-ounce boneless, skinless chicken breasts, cut into bite-size pieces Salt and pepper to taste 12 cups spinach leaves, torn 2 ripe pears, cored and thinly sliced 1/2 cup golden raisins 12 pecan halves, toasted and coarsely chopped 2 tablespoons pasteurized goat cheese, crumbled
SERVES 4 PREP TIME: 20 minutes COOK TIME: 5 minutes
To make the dressing: Whisk together apple-juice concentrate, vinegar and mustard in a small bowl. Set aside.
To make the salad: Warm 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add thyme and chicken; sauté for 4 minutes. Reduce heat to low and stir in dressing. Slowly stir in remaining 11/2 teaspoons oil and season with salt and pepper. Turn off heat and cover skillet for 1 minute.
Divide spinach among four plates and top with pears. Spoon a portion of the chicken mixture over each salad; top with raisins, pecans and cheese.
Nutritional information per serving (3 cups): 551 calories, 36% fat (22 g), 33% carbohydrate (45 grams), 31% protein (43 grams), 9 g fiber, 8 mg iron, 293 mg calcium, 343 mcg folate.