Source: Nancy Hughes, cookbook author, Mobile AL USA | Category: Diabetes-Friendly, Entrees, Heart-Smart

Grilled Chicken on Mustards with Pineapple Vinaigrette

Take a break from the typical bagged salads and reach for mustard greens instead! They taste a lot like endive, and serve up not only a dose of flavor, but also vitamins A and C. This salad provides 190 percent of your daily requirement of vitamin A and 170 percent of vitamin C in every serving!

Grilled Chicken on Mustards with Pineapple Vinaigrette


  • Chicken:
  • 1 tsp ground cumin 5 mL
  • 1/2 tsp ground allspice 2 mL
  • 1/4 tsp salt 1 mL
  • 4 (3 oz/ 90 g) boneless, skinless chicken breast halves, trimmed of fat, rinsed and pat dry
  • 1 Tbsp canola oil 15 mL
  • Salad:
  • 6 cups packed fresh mustard greens, torn into bite-size pieces 1.5 L
  • 1/2 medium red bell pepper, thinly sliced
  • 1 ripe medium mango, peeled, pitted and chopped
  • Vinaigrette:
  • 1/3 cup pineapple juice 75 mL
  • 2 Tbsp granulated sugar 30 mL
  • 3 Tbsp white balsamic vinegar 45 mL
  • 1 1/2 Tbsp canola oil 20 mL
  • 2 tsp grated orange zest 10 mL
  • 1/4 tsp salt 1 mL
  • 1/4 tsp coarsely ground black pepper 1 mL
  • 1/8-1/4 tsp dried pepper flakes 0.5-1 mL


  • 1. To prepare chicken: In a small bowl, combine cumin, allspice and salt. Brush both sides of chicken with 1 Tbsp (15 mL) canola oil and then sprinkle with cumin mixture. Cook chicken 5 minutes on each side or until no longer pink inside and juices run clear. Place on cutting board and let stand 5 minutes before thinly slicing diagonally.
  • 2. Meanwhile, prepare salad by arranging equal amounts of mustards greens, bell pepper, and mango on each of four dinner plates.
  • 3. To prepare vinaigrette: Whisk together all ingredients. Spoon dressing evenly over each serving and top with equal amounts of chicken slices. Sprinkle with additional black pepper, if desired.


4 servings

serving size

3 oz (90 g) cooked chicken, about 2 cups (500 mL) salad and 3 Tbsp (45 mL) dressing

nutritional analysis

Per Serving

Total Fat10 g
Saturated Fat1 g
Cholesterol40 mg
Carbohydrates25 g
Fiber4 g
Sugars13 g
Protein16 g
Sodium390 mg