Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Menu Planning & Recipes

Spinach, Feta & Mandarin Salad

Servings: 4
printable version


  • 1 bunch spinach, washed, dried and torn (I generally figure 1.5 oz. of spinach, or lettuce, per person)
  • 1 can (11 oz.) Mandarin Oranges, drained
  • 1½ oz. pecans, chopped
  • 2½ oz. Feta, crumbled


  • 2 Tbl. rice vinegar
  • 2 Tbl. toasted sesame oil
  • 2 Tbl. maple syrup
  • 1 tsp. Dijon mustard


  1. Combine spinach, mandarins, pecans and feta in a med-large salad bowl.
  2. In a small bowl, or cup, combine dressing ingredients: rice vinegar, sesame oil, maple syrup and Dijon, mix well.
  3. Pour dressing over salad and toss well.
  4. Divide salad among 4 salad bowls or plates and serve.

Optional add-ons: 

  • Chicken Breast

Nutrition:  Dressed Salad
(Serving size: ¼th recipe)
: 253       protein: 5.8g         total carbohydrate: 21g    total fat: 17.5g
: 13.3g       sodium: 426mg     dietary fiber: 4.7g        saturated fat: 3.5g

NutritionUndressed Salad
(Serving size: ¼th recipe)
: 166       protein: 5.8g         total carbohydrate: 14.3g   total fat: 10.5g
: 6.8g         sodium: 248mg     dietary fiber: 4.7g         saturated fat: 2.5g

Broiled chicken breast, boneless, skinless: (4 oz.)
Calories: 175       Protein: 33g         total carbohydrate: 0g      total fat: 4.5g
sugars: 0g            sodium: 617mg      saturated fat: 1g           dietary fiber: 0g