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Grilled Chicken Salad

Grilled Chicken Salad

Inspired by the popular curried chicken salad, this grilled chicken salad recipe calls for an Indian tandoori-style yogurt marinade for the chicken. Then it’s grilled, chopped, and stirred together with tangy dressing, which includes store-bought mango chutney. If you prefer more spicy heat, add a bit more ground red pepper.

Yield: 5 servings (serving size: about 1 cup)

 

Ingredients:

•  1 1/2 cups 2% reduced-fat Greek-style yogurt (such as Fage)

•  1 tablespoon canola oil

•  1 tablespoon grated peeled fresh ginger

•  3 garlic cloves, minced

•  3/4 teaspoon salt, divided

•  1/2 teaspoon ground red pepper

•  4 bone-in chicken breast halves, skinned

•  Cooking spray

•  1 cup seedless green grapes

•  1/2 cup chopped red onion

•  1/2 cup mango chutney

•  1/3 cup finely chopped celery

•  1/3 cup canola mayonnaise (such as Spectrum organic)

•  3 tablespoons fresh lemon juice

 

Preparation:

1.  Combine first 4 ingredients, stirring to combine. Stir in 1/4 teaspoon salt and pepper. Place yogurt mixture in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator for 2 hours, turning occasionally.

2.  Prepare grill to medium-high heat.

3.  Remove chicken from bag; discard marinade. Place chicken, breast side down, on grill rack coated with cooking spray; grill 10 minutes or until browned. Turn chicken over; grill 20 minutes or until a thermometer inserted in the meaty part of breast registers 160°. Remove chicken from grill; let stand 10 minutes. Remove meat from bones; discard bones. Coarsely chop chicken and place in a medium bowl. Sprinkle chicken with remaining 1/2 teaspoon salt.

4.  Add grapes and remaining ingredients to chicken mixture; toss gently to combine. Chill 30 minutes.

 

Wine note: With just a bit of heat from the ground red pepper and sweet-tart mango chutney, Grilled Chicken Salad matches perfectly with a glass of chilled Hogue Riesling 2007 ($9) from Washington. The tropical fruit and pear flavors nicely echo the chutney, while the wine’s refreshing sweetness and fresh acidity add zip and textural contrast to the creamy consistency of chicken salad. —Jeffery Lindenmuth

 

Cooking Light

JULY 2009

 

 

Source: CookingLight

 

 

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) (see Tip)
  • 8 ounces snow peas, stemmed (2 cups)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon almond oil (see Note), 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
  • Fresh Strawberry Dressing, (recipe follows)
  • 1/4 cup sliced almonds, toasted
  • 4 whole strawberries, for garnish

For Fresh Strawberry Dressing:

INGREDIENTS:

  • 1 cup strawberries, (6 large berries), rinsed, hulled and sliced
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon freshly ground pepper
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 2 tablespoons almond oil, (see Note) or canola oil

PREPARATION:

1. Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides. Add oil and process until smooth.

PREPARATION:

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.

TIPS & NOTES:

Make Ahead Tip: Blanch the vegetables up to 4 hours before serving; store in the refrigerator under barely moistened paper towels.

Tip: Sugar snaps have a fibrous seam on the inside curve. To remove it, grasp the stem protruding from one end and pull it down the inside curve as if you were unzipping the pea.

Note: Almond oil is an unrefined oil pressed from almonds. You can find it in many supermarkets and natural-foods stores. Store it in the refrigerator.

Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

NUTRITION:

Per serving: 321 calories; 17 g fat ( 2 g sat , 11 g mono ); 49 mg cholesterol; 17 g carbohydrates; 25 gprotein; 5 g fiber; 356 mg sodium; 633 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Selenium (24% dv), Magnesium (21% dv), Iron & Vitamin A (20% dv), Potassium (19% dv), Folate (17% dv).

Carbohydrate Servings: 1

Exchanges: 1/4 fruit, 3 vegetable, 3 very lean protein, 3 fat

Source: Eating Well