Summertime Grilled Chicken Salad

by Diane Lofshult on Jul 01, 2007

Ladies and gentlemen: Start your barbeque engines. It is time for some heavy grilling and chilling! This simple but satisfying summer meal can be rounded out with a green salad for a complete dinner that keeps the cook out of the kitchen.

To make marinade and dressing: Whisk all ingredients together in a small bowl.

To prepare salad: Place chicken in a shallow glass dish or in a sealable plastic food bag. Add 2 tbs of the soy sauce mixture (reserve the remaining mixture for the salad dressing) to coat the chicken. Cover the dish or seal the bag; marinate the chicken in the fridge about 20 minutes or up to 2 hours.

Meanwhile, toast the almonds in a small, dry skillet over medium-high heat, stirring constantly, until light golden brown and fragrant (about 2 minutes). Cool in a small bowl.

Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard any unused marinade! Spray the chicken breasts with the cooking spray. Grill until browned and cooked through, at least 5–6 minutes per side. (An instant-read thermometer inserted into the center of the breasts should register 170 degrees Fahrenheit.) Transfer the cooked chicken to a clean cutting board.

Place the salad greens, red pepper, carrots and scallions in a large bowl. Add one-quarter cup of the reserved dressing, and toss to coat the salad and veggies. Divide the salad onto four plates. Drizzle the remaining dressing over the chicken breasts, and sprinkle on the almonds. Serve imediately. Makes four servings.

Per Serving: 280 calories; 12 grams (g) fat; 28 g protein; 15 g carbs; 5 g fiber; 65 milligrams (mg) cholesterol; 500 mg sodium.

Source: May 2005 Tufts University Health & Nutrition Letter.

Ingredients for Marinade and Dressing:

3 tablespoons (tbs) reduced-sodium soy sauce

3 tbs orange juice

4 teaspoons (tsp) sesame oil

4 tsp rice vinegar

1 tbs brown sugar

1/2 tsp chili-garlic sauce (or 1/8 tsp crushed red pepper flakes)

1 tbs fresh ginger, minced

1 clove garlic, minced

Ingredients for Salad:

1 pound boneless, skinless chicken breast halves, trimmed

1/4 cup slivered almonds

cooking spray

8 cups salad greens, washed and dried

3/4 cup diced red bell pepper (1/2 medium pepper)

3/4 cup grated carrot (2 medium carrots)

1/4 cup chopped scallions

IDEA Fitness Journal, Volume 4, Issue 7

© 2007 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Diane Lofshult IDEA Author/Presenter

Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight management topics. She is the founder of In Other Words, an editorial consulting firm based in Solana Beach,...

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