Healthy Salad: Aloha Salad (club member recipe)

Aloha Salad

2 Tbsp. mustard

2/3 cup pineapple juice

3 Tbsp. low-sodium soy sauce

2 Tbsp. red wine vinegar

1 Tbsp. honey

1-1/2 lb. chicken tenders

2 bags mesclun or spring greens

3 mandarin oranges, sliced

2 tomatoes, sliced

3 fresh Anaheim peppers, sliced in rings

1 small onion, sliced in rings

1/2 cup almond slices, toasted

1/4 cup sesame seeds, toasted

Doing the hula is a great way to work your body and have fun at the same time. When you're done, throw on a lei and try this high-protein, fiber-rich salad. You'll feel the ocean breeze on you in no time!

In saucepan, stir mustard and pineapple juice until blended. Add soy sauce, vinegar, and honey; place over high heat and bring to a boil. Place chicken in a bowl and pour warm sauce over it; cover and refrigerate at least 1 hour. Remove chicken from marinade. Place marinade in small saucepan and boil 3 minutes. Place chicken on prepared grill (or broiler rack) about 6 inches from heat. Cook, turning and basting with boiled marinade, about 6 minutes or until fork can be inserted in chicken with ease.

To assemble the salad, arrange lettuce on a plate; then add oranges, tomatoes, pepper rings and onion. Sprinkle with almonds and sesame seeds. Top with chicken tenders and spoon remaining marinade over all. Makes 6 servings.

Preparation Time: 1 hour, 20 minutes
Cooking Time: 15 minutes

Nutritional Information: (per serving)

Calories: 292

Protein: 32 g

Fiber: 4 g

Carbs: 22 g

Fat Total: 9 g

Saturated Fat: 1 g