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Chicken and Spinach Salad

12 ounces chicken tenders 
Nonstick cooking spray 
4 cups washed, stemmed and shredded spinach 
2 cups washed and torn romaine lettuce 
8 thin slices red onion, separated into rings 
2 tablespoons (1/2 ounce) crumbled blue cheese 
1 large grapefruit, peeled and sectioned 
1/2 cup frozen citrus blend concentrate, thawed 
1/4 cup prepared fat-free Italian salad dressing 

Cut chicken into 21/2-inch strips
Spray large nonstick skillet with cooking spray; heat over medium heat until hot
Add chicken; cook and stir 5 minutes or until no longer pink in center
Remove from skillet; set aside. 
Divide spinach, lettuce, onion, cheese, grapefruit and chicken among 4 salad plates
Combine citrus blend concentrate and Italian dressing in small bowl; drizzle over salads
Garnish with assorted greens, if desired

Food exchange 1 Fruit 2 Vegetable 2 Meat
(1/4 of total recipe) 
Calories 218 Calories from Fat 15 % Total Fat 4 g Saturated Fat 1 g 
Cholesterol 55 mg Carbohydrate 23 g Fiber 3 g Protein 23 g Sodium 361 mg

Courtesy Diabetic Cooking

Serves 4