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Grilled chicken salad with olives and oranges

April 19, 2016

Recipe

The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad.

Serves 4

The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad. If you prefer, grill the chicken in advance, cut into strips and refrigerate up to several days.

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top each plate with 1 chicken breast cut into strips and drizzle with dressing. Serve immediately.

For the dressing:

1/2 cup red wine vinegar
4 garlic cloves, minced
1 tablespoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 tablespoon finely chopped celery
Cracked black pepper, to taste

For the salad:

4 boneless, skinless chicken breasts, each 4 ounces
2 garlic cloves
8 cups leaf lettuce, washed and dried
16 large ripe (black) olives
2 navel oranges, peeled and sliced

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1/2 Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1/2 Fruits 4 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats 1/2 Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 237 Calories 12 g Total carbohydrate 83 mg Cholesterol 3 g Dietary fiber 5 g Monounsaturated fat Potassium 27 g Protein 1 g Saturated fat 2 cups lettuce plus toppings Serving size 199 mg Sodium 9 g Total fat