Diabetes Forecast

Roasted Beet and Chicken Salad With Goat Cheese

Per Serving

Roasted Beet and Chicken Salad With Goat Cheese

Makes: 4 servings
Serving Size: 1 salad (about 2 cups)
Calories 260
Fat 11 g
Saturated Fat 1.9 g
Trans Fat 0 g
Carbohydrate 19 g
Fiber 4 g
Sugars 14 g
Cholesterol 55 mg
Sodium 200 mg
Potassium 650 mg
Protein 23 g
Phosphorus 235 mg
Choices: Carbohydrate 0.5, Nonstarchy Vegetable 2, Lean Protein 3, Fat 1.5
  • Makes: 4 servings
  • Serving Size: 1 salad (about 2 cups)
  • Preparation Time: 20 minutes
  • Cooking Time: 50 minutes


Cooking spray
4 small beets, greens removed
Aluminum foil
2 (6-oz) boneless, skinless chicken breasts
1/4 tsp. ground black pepper
1/4 cup balsamic vinegar
1 Tbsp. olive oil
2 Tbsp. reduced-sodium vegetable broth
1 Tbsp. honey, or 2 packets of artificial sweetener
2 tsp. Dijon mustard
1 garlic clove, minced or grated
8 cups mixed salad greens
2 Tbsp. crumbled goat cheese
1/4 cup slivered almonds, toasted


  1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.
  2. Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the top of the chicken breasts with cooking spray and season them with the black pepper.
  3. Roast for 25 to 30 minutes, or until the internal temperature of the chicken is 165° F. Remove the chicken breasts from the oven and set aside. Once slightly cool, cut the chicken into thin slices.
  4. Continue to roast the beets for another 15 to 20 minutes, or until tender. Remove the beets from the oven and set aside. Once the beets are cool, peel the skin off and cut each into 1/2-inch chunks.
  5. In a medium bowl, whisk together the vinegar, olive oil, broth, honey, mustard, and garlic.
  6. Add the mixed greens and beet chunks to a large bowl. Pour the dressing over the salad and toss to coat.
  7. Divide the salad among 4 plates. Top each salad with 1/4 of the chicken breast slices, 1/2 Tbsp goat cheese, and 1 Tbsp slivered almonds.

Recipe adapted from The Diabetes Cookbook: 300 Recipes for Healthy Living Powered by the Diabetes Food Hub by Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Available fall 2018 from shopdiabetes.org, 800-232-6733, or bookstores nationwide.


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