Saint Peter’s Better Health

Sponsored by Saint Peter’s Healthcare System

With this sweet and savory recipe, you’ll get your fill of greens and plenty of protein.


  • 1 cup frozen unsweetened strawberries, thawed
  • 1 tbsp. dried minced onion in cup with 2 tbsp. warm water
  • 1/4 cup balsamic vinegar or white balsamic vinegar, flavored with citrus
  • 1 tsp. onion powder
  • 1 tsp. Dijon mustard
  • 1/2 tsp. black pepper
  • 1/4 tsp. celery seed
  • 1/8 tsp. sea salt
  • 1/2 tsp. poppy seeds
  • 1/4 cup diced red onion
  • 1/4 cup white vinegar
  • 4 cups raw baby spinach
  • 1 cup fresh strawberries, sliced
  • 1 cup fresh blueberries
  • 1 medium-sized red pepper, sliced
  • 1 cucumber, diced
  • 8 oz. grilled chicken breast, sliced
  • 1/2 oz. reduced-fat feta, crumbled
  • 1 tsp. pecan pieces


Place first eight ingredients into a blender or food processor fitted with a standard blade and puree until smooth. Stir in poppy seeds.

Place red onion into white vinegar, let set for five minutes, then strain and discard vinegar. Reserve the red onion to use in the salad.

To assemble salads, place 1 cup of spinach into bowl or on plate. Top with 1/4 of each: strawberries, blueberries, red pepper, red onions, cucumber, grilled chicken, feta, and pecans. Drizzle each salad with 1/4 cup of dressing.

Makes four servings. Serving size is 1 salad. Each serving contains about 190 calories, 3 g fat, (1 g saturated fat, 0 g trans fat), 60 mg cholesterol, 210 mg sodium, 23 g carbohydrates, 13 g sugar, 4 g fiber, and 20 g protein.


© 2000-2021 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.

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