Chicken Mango Spinach Salad with Lime Feta Ranch

1 lb. skinless boneless chicken breasts or chicken tenders with tendons removed, grilled or baked
8 cups or 1 10 – 12 ounce bag fresh spinach, washed and well drained
¾ cup shredded carrot
¾ cup shredded jicama
½ of a small red onion, thinly sliced
1 cup fresh mango, chopped ½-inch x ½-inch pieces
2 tablespoons finely chopped pecans or walnuts
1 cup Lime Feta Ranch

Lightly season chicken with garlic powder and lemon pepper seasoning and bake or grill at 350 F for 20 to 30 minutes until juices run clear. The amount of time needed to bake or grill tenders is about half that of a breast. Allow chicken to cool then shred or cut chicken into small pieces; cover and chill.

Wash spinach, remove stems and dry leaves. Tear larger leaves into bite size pieces and put all into a large bowl. Add shredded carrot, jicama and red onion and gently toss all together well. Top spinach with chicken, Mandarin oranges, crumbled feta and serve with Lime Feta Ranch

Yield: 4 servings salad each with ¼ cup dressing at approximately 292 calories; 5.8 grams total fat; 1.4 grams saturated fat; 62 milligrams cholesterol; 28 grams carbohydrate; 6.2 grams dietary fiber; 34.3 grams protein; 457 milligrams sodium.

Lime Feta Ranch

  • ½ cup low fat mayonnaise Best Foods Just 2 Good (2 grams fat per tablespoon)
  • ½ cup fat free sour cream
  • 1 clove garlic, minced or pressed
  • 3 tablespoons fresh lime juice
  • 2 tablespoons seasoned rice vinegar
  • 4-oz. low fat feta cheese or 2-oz. fat free feta mixed with 2-oz. regular feta cheese
  • up to ¼ cup low fat buttermilk or skim milk depending on desired consistency
  • salt and white pepper to taste

    In small bowl whisk mayonnaise together with sour cream, peppers, garlic, lime juice, rice vinegar and feta cheese. Thin to desired consistency with buttermilk or skim milk and season to taste with salt and white pepper. Cover and set aside.

    Yield: 2 cups dressing or 8 ¼ cup servings each at approximately 70 calories; 2.2 grams total fat; 0.5 gram saturated fat; 5 milligrams cholesterol; 8.7 grams total carbohydrate; 0 gram dietary fiber; 3.2 grams protein; 304 milligrams sodium

    Compare at 200 calories and 24 grams total fat vs. 68 calories and 1.8 grams total fat per 1-oz. serving.

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