Grilled Chicken on Mustards with Vinaigrette



Take a break from the typical bagged salads and try tasty mustard greens. This salad provides 190 percent of your daily requirement of vitamin A and 170 percent of vitamin C in each serving.

Makes 4 servings
Cooking time: N/A




1 tsp (5 mL) ground cumin

½ tsp (2 mL) ground allspice

¼ tsp (1 mL) salt

4 (3 oz./90 g) boneless, skinless chicken breast halves, trimmed of fat, rinsed and pat dry

1 tbsp (15 mL) canola oil


6 cups (1.5 L) packed fresh mustard greens or spinach or kale, torn into bite-size pieces

½ medium red bell pepper, thinly sliced

1 ripe medium mango, peeled, pitted and chopped


⅓ cup (75 mL) pineapple juice

2 tbsp (30 mL) granulated sugar

3 tbsp (45 mL) white balsamic vinegar

1½ tbsp (20 mL) canola oil

2 tsp (10 mL) grated orange zest

¼ tsp (1 mL) salt

¼ tsp (1 mL) coarsely ground black pepper

⅛-¼ tsp (.5-1 mL) dried pepper flakes


  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 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 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.


Reference : Canadian Diabetes Association