U.S. flag

An official website of the United States government

European Salad

plate of European Salad
Makes: 4 Servings
Preparation Time: 30 minutes

Delightful mix of fresh salad fixings topped with sautéed chicken and a light, flavorful raspberry vinaigrette. Save time by using a blender to make the vinaigrette and purchasing packaged salad blends, pre-cut chicken, and vegetables.

Ingredients

  • 12 ounces chicken breast (pre-sliced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons olive oil
  • 3 green onions (sliced)
  • 1 large yellow bell pepper, cut in strips (about 1 1/2 cups)
  • 16 cherry tomatoes
  • 1 10-oz package European blend salad greens
  • 1 1/2 cups croutons (whole grain if available, about 24 croutons)
  • fresh ground pepper, to taste
  • For the vinaigrette:
  • 3/4 cup frozen raspberries, thawed
  • 1 tablespoon olive oil
  • 2 tablespoons cider vinegar
  • 1 teaspoon sugar
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon oregano
  • 1/4 teaspoon ground black pepper

Directions

  1. Place all vinaigrette ingredients in a blender, blend until smooth; set aside. (Note: Vinaigrette can be made ahead and refrigerated.)
  2. Season chicken with salt and pepper.
  3. Heat olive oil in a large skillet.
  4. Sauté chicken until cooked thoroughly; remove from pan, and let cool.
  5. Slice onions.
  6. Toss cut vegetables with European blend salad greens.
  7. On individual serving plates, top salad with chicken and croutons, drizzle with dressing, and finish with fresh ground pepper, if desired.

Notes

Serving Suggestions: Serve with fruit, non-fat milk, and whole grain bread.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 295
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 84 mg
Sodium 365 mg
Carbohydrates 20 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 30 g
Vitamin D 0 mcg
Calcium 70 mg
Iron 2 mg
Potassium 819 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 295
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 84 mg
Carbohydrates 20 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 30 g
Minerals
Calcium 70 mg
Potassium 819 mg
Sodium 365 mg
Copper 0 mg
Iron 2 mg
Magnesium 69 mg
Phosphorus 267 mg
Selenium 31 mg
Zinc 1 mg
Vitamins
Vitamin A 269 mcg
Vitamin B6 1.0 mg
Vitamin B12 0.2 mcg
Vitamin C 66 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 172 mcg
Folate 105 mcg
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 11 mg
Choline 86 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1/4 cups
Grains 1/2 ounces
Protein Foods 3 ounces
Vegetables 1 1/2 cups
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025