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- Grilled Chicken Salad with a Fresh
Strawberry Dressing
Balsamic vinegar, strawberries and black pepper are a classic Italian trio:
spicy and sweet, refined and earthy. Here they combine in a delicious dinner
salad, topped with grilled chicken and toasted almonds. This dressing is
also great on a salad of arugula, goat cheese and pecans.
Ingredients
8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces
(about 2 cups)
1/2 pound sugar snap peas, stemmed (2 cups)
8 ounces snow peas, stemmed (2 cups)
2 tablespoons fresh lemon juice
1 tablespoon almond oil, or canola oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup chopped scallions
12 ounces boneless, skinless chicken breasts, trimmed
2 teaspoons canola oil
1 teaspoon salt-free lemon-pepper seasoning
1/4 cup sliced almonds, toasted
4 whole strawberries, for garnish
Directions
1. Put a large pot of water on to boil for cooking vegetables. Prepare a
grill or preheat broiler.
2. Blanch asparagus, sugar snaps and snow peas in boiling water for 2
minutes. Drain, rinse with cold water to refresh, then blot dry with paper
towels. Whisk lemon juice, almond oil (or canola oil), salt and pepper in a
medium bowl. Add the vegetables and scallions; toss to coat.
3. Rub chicken with canola oil and sprinkle with lemon-pepper seasoning. Oil
the grill rack (see Tip). Grill the chicken and cook until lightly browned
and no longer pink in the center, about 6 minutes per side. (Alternatively,
broil the chicken on an oiled broiler pan 4 to 6 inches from the heat source
until cooked through, about 6 minutes per side.) Let rest for 5 minutes.
4. Cut the chicken crosswise into 1/4-inch-thick slices. Divide the
vegetable mixture among 4 plates. Arrange the chicken over the vegetables.
Spoon about 3 tablespoons Fresh Strawberry Dressing over each salad.
Sprinkle with almonds and garnish each serving with a strawberry. Serve
immediately.
Nutrition Facts
Calories 321, Total Fat 17 g, Saturated Fat 2 g, Monounsaturated Fat 11 g,
Cholesterol 49 mg, Sodium 356 mg, Carbohydrate 17 g, Fiber 5 g, Protein 25
g, Potassium 633 mg. Daily Values: Vitamin A 20%, Vitamin C 110%, Iron 20%.
Exchanges: Fruit 0.25,Vegetable 3,Lean Meat 3,Fat 3.Percent Daily Values are
based on a 2,000 calorie diet.
- Chicken, Charred Tomato & Broccoli Salad
This simple but substantial main-course salad gets its goodness from smoky
skillet-blackened tomatoes and a dressing prepared right in the
pan--maximizing all the flavor from the tomatoes.
Ingredients
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded
cooked chicken breast
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Directions
1. Place chicken in a skillet or saucepan and add enough water to cover;
bring to a simmer over high heat. Cover, reduce heat and simmer gently until
the chicken is cooked through and no longer pink in the middle, 10 to 12
minutes. Transfer to a cutting board. When cool enough to handle,
shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender,
3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out
seeds and discard. Set the tomatoes cut-side down on paper towels to drain
for about 5 minutes.
4. Place a large heavy skillet, such as
cast-iron, over high heat until very hot. Brush the cut sides of the
tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until
charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with
another 1 teaspoon oil, turn and
cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to
cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil
in the pan over medium heat. Stir in salt, pepper and chili powder and cook,
stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon
juice (it may splatter), then remove the pan from the heat. Stir to scrape
up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the
shredded chicken, broccoli and the pan dressing; toss to coat.
Nutrition Facts
Calories 231, Total Fat 11 g, Saturated Fat 2 g, Monounsaturated Fat 8 g,
Cholesterol 60 mg, Sodium 460 mg, Carbohydrate 8 g, Fiber 3 g, Protein 24 g,
Potassium 619 mg. Daily Values: Vitamin A 50%, Vitamin C 110%. Exchanges:
Vegetable 1.5,Lean Meat 3,Fat 2.Percent Daily Values are based on a 2,000
calorie diet.
- Warm Arugula Salad with Chicken & Chevre
Grown-up and sophisticated, this salad will make you happy you're not a
finicky kid. For an even dressier spin, substitute boneless skinless duck
breasts for the chicken.
Ingredients
6 cups arugula, tough stems removed
4 green olives, pitted and quartered
4 large dried dates, pitted and quartered
1 orange, peeled, sectioned and sliced into chunks
1/4 cup seasoned Italian breadcrumbs
8 ounces chicken tenders
2 teaspoons extra-virgin olive oil
2 tablespoons frozen orange juice concentrate, thawed
1 tablespoon water
1 tablespoon cider vinegar
1 tablespoon Dijon mustard
1/8 teaspoon salt
Freshly ground pepper, to taste
1/3 cup crumbled aged or fresh goat cheese, (see Note)
Directions
1. Place arugula, olives, dates and orange chunks in a large salad bowl.
2. Place breadcrumbs on a large plate; roll chicken in the breadcrumbs to
coat. Heat oil in a large nonstick skillet over medium-high heat. Add the
chicken and cook until golden and just cooked through, 2 to 3 minutes per
side. Transfer to a plate; cover and keep warm.
3. Add orange juice concentrate, water and vinegar to the pan. Stir in
mustard and let dressing boil for 30 seconds. Add salt and season with
pepper to taste. Add half of the warm dressing to the salad; toss gently to
mix.
4. Divide the salad between 2 plates. Cut the chicken into thin slices. Top
each salad with the chicken, goat cheese and remaining dressing.
Nutrition Facts
Calories 379, Total Fat 15 g, Saturated Fat 6 g, Monounsaturated Fat 7 g,
Cholesterol 89 mg, Sodium 654 mg, Carbohydrate 27 g, Fiber 3 g, Protein 36
g, Potassium 483 mg. Daily Values: Vitamin A 40%, Vitamin C 100%, Calcium
35%. Exchanges: Fruit 1.5, Vegetable 1, Lean Meat 4.5 Percent Daily Values
are based on a 2,000 calorie diet.
- Grapefruit Chicken Satay Salad
This tossed salad borrows the basic flavors of Thai satay and turns them
into a rich and satisfying entree salad.
Ingredients
2 large pink or ruby-red grapefruits
1 pound boneless skinless chicken breasts, cut into 1/4-inch-thick strips
1 teaspoon dry mustard
1 teaspoon garlic powder
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1 teaspoon ground ginger
1 teaspoon freshly ground pepper
1/2 teaspoon salt
1/4 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1/4 teaspoon hot sauce, or to taste
8 cups roughly chopped romaine lettuce, (about 2 hearts)
1 cup sliced radishes, (about 8 radishes)
Directions
1. With a sharp knife, remove the peel and white pith from grapefruits and
discard. Cut the grapefruit segments from the surrounding membranes, letting
them drop into a small bowl. Working over a large bowl, squeeze the
remaining membranes to extract the juice. Set the segments and juice aside
separately.
2. Position rack in upper third of oven; preheat broiler. Line a broiler pan
or baking sheet with foil.
3. Toss chicken, dry mustard, garlic powder, cinnamon, coriander, ginger,
pepper and salt in a large bowl until the chicken is well coated. Place on
the prepared pan in a single layer.
4. Broil the chicken until cooked through, about 5 minutes.
5. Meanwhile, whisk peanut butter, soy
sauce, sugar and hot sauce into the reserved grapefruit juice until smooth.
Add the cooked chicken and lettuce; toss to combine. Serve the salad topped
with radishes and the reserved grapefruit segments.
Nutrition Facts
Calories 310, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 1 g,
Cholesterol 63 mg, Sodium 641 mg, Carbohydrate 24 g, Fiber 6 g, Protein 30
g, Potassium 730 mg. Daily Values: Vitamin A 160%, Vitamin C 120%, Iron 20%.
Exchanges: Fruit 1,Vegetable 1,Lean Meat 3,Fat 2. Percent Daily Values are
based on a 2,000 calorie diet.
- Warm Snow Pea & Chicken Salad
Snow peas aren't just for stir-fries. Thinly sliced, their crunchy texture
and sweet taste combine with a creamy Asian dressing to make this salad
special.
Ingredients
1 pound boneless, skinless chicken breast, trimmed
1 14-ounce can reduced-sodium chicken broth
3 tablespoons rice vinegar
3 tablespoons reduced-sodium soy sauce
3 teaspoons toasted sesame oil, divided
2 tablespoons tahini, or cashew butter
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 pound snow peas, trimmed and thinly slivered lengthwise
2 tablespoons chopped cashews
Directions
1. Place chicken in a medium skillet or saucepan and add broth; bring to a
boil. Cover, reduce heat to low, and simmer gently until cooked through and
no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a
cutting board to cool. Shred into bite-size pieces. (Cool and refrigerate
the broth, reserving it for another use.)
2. Meanwhile, whisk vinegar, soy sauce, 2 teaspoons sesame oil and tahini
(or cashew butter) in a large bowl until smooth.
3. Heat the remaining 1 teaspoon oil in a large nonstick skillet over
medium-high heat. Add ginger and garlic and cook, stirring, until fragrant,
about 1 minute. Stir in slivered peas and cook, stirring, until bright
green, 3 to 4 minutes. Transfer to the bowl with the dressing.
4. Add the chicken to the bowl with the peas; toss to combine. Serve
sprinkled with cashews.
Nutrition Facts
Calories 284, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 5 g,
Cholesterol 64 mg, Sodium 509 mg, Carbohydrate 13 g, Fiber 3 g, Protein 30
g, Potassium 499 mg. Daily Values: Vitamin C 90%, Iron 20%. Exchanges:
Starch 1, Lean Meat 3, Fat 2. Percent Daily Values are based on a 2,000
calorie diet.
- Chicken & Fruit Salad
Chicken, melon, walnuts and feta top mixed salad greens for a refreshing
summer salad. Use your favorite summer fruit in place of the melon if you
wish.
Ingredients
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper, to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted
1/4 cup crumbled feta cheese
Directions
1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a
large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl.
Add the mixed greens to the large bowl and toss to coat. Divide among 4
plates and top with chicken, melon, walnuts and feta. Drizzle each portion
with 1 tablespoon of the reserved dressing.
Nutrition Facts
Calories 248, Total Fat 11 g, Saturated Fat 4 g, Monounsaturated Fat 2 g,
Cholesterol 55 mg, Sodium 346 mg, Carbohydrate 18 g, Fiber 4 g, Protein 21
g, Potassium 371 mg. Daily Values: Vitamin A 140%, Vitamin C 50%. Exchanges:
Fruit 1,Vegetable 1,Lean Meat 2,Fat 2.Percent Daily Values are based on a
2,000 calorie diet.
- Mache & Chicken Salad with Honey-Tahini Dressing
In this salad, mache is tossed with spring ingredients--new red-skinned
potatoes and fresh peas--and a lemony tahini dressing and chicken.
Ingredients
1/2 cup lemon juice
1/3 cup extra-virgin olive oil
1/3 cup tahini, (see Tip)
2 tablespoons honey
2 cloves garlic, minced
1 teaspoon salt
Freshly ground pepper, to taste
1 pound new or baby red potatoes
1 pound chicken tenders
1/4 teaspoon plus pinch of salt, divided
1/4 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
1/2 small clove garlic
4 cups mache , or baby spinach
1 cup shelled English peas, (about 1 1/2 pounds unshelled) or thawed frozen
peas
1 tablespoon finely chopped shallot
Directions
1. To prepare dressing: Combine lemon juice, 1/3 cup oil, tahini, honey and
minced garlic in a blender, a jar with a tight-fitting lid or a medium bowl.
Blend, shake or whisk until smooth. Season with 1 teaspoon salt and pepper.
2. To prepare salad: Place a steamer basket in a large saucepan, add 1 inch
of water and bring to a boil. Put potatoes in the basket and steam until
barely tender when pierced with a skewer, 15 to 20 minutes, depending on
size. When cool enough to handle, slice or quarter.
3. Meanwhile, toss chicken with 1/4 teaspoon salt and pepper. Heat 1
tablespoon oil in a large nonstick skillet over medium heat. Add the chicken
and cook until golden brown and cooked through, about 4 minutes per side.
Transfer to a clean cutting board to cool. Shred into bite-size pieces.
4. Season a wooden salad bowl by rubbing with 1/2 clove garlic and a pinch
of salt. Chop the garlic and add to the bowl along with the potatoes and
mache (or spinach). Pour 1/2 cup dressing over the potatoes and greens;
gently toss to coat. (Cover and refrigerate the remaining 3/4 cup dressing
for up to 3 days.) Add peas, shallot and the shredded chicken; gently toss
and serve.
Nutrition Facts
Calories 381, Total Fat 16 g, Saturated Fat 2 g, Monounsaturated Fat 10 g,
Cholesterol 67 mg, Sodium 525 mg, Carbohydrate 31 g, Fiber 4 g, Protein 32
g, Potassium 727 mg. Daily Values: Vitamin A 45%, Vitamin C 45%. Exchanges:
Starch 1.5,Vegetable 1,Lean Meat 3.5,Fat 3.
Percent Daily Values are based on a 2,000 calorie diet.
- Warm Winter Salad
Sauteed radicchio, fennel and carrots are topped with chicken, walnuts and
Gorgonzola in this warm and hearty main-dish salad. Serve with crusty
whole-grain baguette.
Ingredients
2 tablespoons extra-virgin olive oil
2 pears, sliced
2 small shallots, minced
6 tablespoons sherry vinegar
4 teaspoons Dijon mustard
3 cups shredded cooked turkey, or chicken
1 large head radicchio, thinly sliced
1 large fennel bulb, cored and thinly sliced
2 large carrots, cut into matchsticks
2 tablespoons chopped walnuts, toasted
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
12 large butterhead or Boston lettuce leaves
1/2 cup crumbled Gorgonzola, or goat cheese
Directions
1. Heat oil in a Dutch oven over medium heat. Add pears and cook, stirring
occasionally, until they start to brown, about 2 minutes. Transfer to a bowl
with a slotted spoon.
2. Whisk shallots, vinegar and mustard in a small bowl; add to the pan and
cook, stirring constantly, for 30 seconds. Add turkey (or chicken),
radicchio, fennel, carrots and walnuts. Cook, stirring occasionally, until
just wilted, about 3 minutes. Return the pears to the pan and season with
salt and pepper.
3. Divide lettuce leaves among 4 plates. Top with the warm salad and
sprinkle with cheese. Serves 2 Variation: Halve the ingredients and prepare
the recipe in a large nonstick skillet instead of a Dutch oven.
Nutrition Facts
Calories 384, Total Fat 15 g, Saturated Fat 4 g, Monounsaturated Fat 6 g,
Cholesterol 83 mg, Sodium 548 mg, Carbohydrate 32 g, Fiber 9 g, Protein 33
g, Potassium 1284 mg. Daily Values: Vitamin A 160%, Vitamin C 45%, Calcium
20%, Iron 20%. Exchanges: Starch 0.5, Fruit 1, Vegetable 1, Lean Meat 3, Fat
2.Percent Daily Values are based on a 2,000 calorie diet.
- Warm Salad with Chicken Paillards & Chevre
Try this elegant salad when you're in the mood for a sweet, peppery, salty,
rich-tasting dinner salad. For an even dressier spin, try substituting
skinless, boneless duck breasts for the chicken.
Ingredients
12 cups arugula, tough stems removed (about 8 ounces)
8 green olives, pitted and quartered
8 large dates, pitted and quartered
2 oranges, peeled, sectioned and sliced into chunks
1 pound boneless, skinless chicken breasts, trimmed of fat
1/3 cup seasoned Italian breadcrumbs
4 teaspoons extra-virgin olive oil, divided
1/4 cup frozen orange juice concentrate, thawed
2 tablespoons water
2 tablespoons cider vinegar
2 tablespoons Dijon mustard
1/8 teaspoon salt
Freshly ground pepper, to taste
3 ounces aged or fresh goat cheese, crumbled
Directions
1. Place arugula, olives, dates and orange chunks in a large salad bowl.
2. Lay each chicken breast between 2 large pieces of plastic wrap. Gently
pound with the smooth side of a meat mallet or a heavy saucepan until 1/4
inch thick. Place breadcrumbs on a large plate and dredge the chicken in
them.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add 2 chicken breasts and cook until golden and just cooked through, about 2
minutes per side. Transfer to a platter, cover and keep warm. Reduce heat to
medium, add the remaining 2 teaspoons oil to the pan and repeat with the
remaining chicken. Transfer to the platter and cover.
4. Add orange juice concentrate, water and vinegar to the pan. Stir in
mustard and let the dressing boil for 30 seconds. Season with salt and
pepper. Add half the warm dressing to the salad; gently toss to mix.
5. To serve, cut chicken into thin slices. Top salad with chicken, goat
cheese and the remaining dressing.
Nutrition Facts
Calories 427, Total Fat 18 g, Saturated Fat 7 g, Monounsaturated Fat 8 g,
Cholesterol 85 mg, Sodium 657 mg, Carbohydrate 35 g, Fiber 5 g,Protein 33 g,
Potassium 792 mg. Daily Values: Vitamin A 40%, Vitamin C 110%, Calcium 35%.
Exchanges: Fruit 1.5, Vegetable 2, Lean Meat 4, Fat 3.5. Percent Daily
Values are based on a 2,000 calorie diet
Source:
Recipes developed by
Meredith Corporation.
Courtesy: Melissa Clark |
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Melissa Clark