Grilled chicken salad with buttermilk dressing
Dietitian's tip: Buttermilk is made by adding special bacteria to fat-free or low-fat milk to give it more texture and a tangy taste. It may seem like buttermilk is high in fat, but in fact, most varieties aren't.
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SERVES 4
Ingredients
For the dressing
1/3 cup fat-free mayonnaise
1/4 cup buttermilk
2 tablespoons fresh dill, finely chopped
1 teaspoon minced garlic
Cracked black pepper, to taste
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4 boneless, skinless chicken breasts, each 4 ounces
2 teaspoons extra-virgin olive oil
8 cups torn salad greens
1 red bell pepper, sliced
1/2 sweet onion (Vidalia is best), sliced
Directions
To make the dressing, in a small bowl, combine the mayonnaise, buttermilk, dill, garlic and black pepper. Whisk until smooth. Cover and refrigerate until needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). 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.
Brush the chicken breasts with olive oil. Grill or broil until browned and just cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large bowl, combine the salad greens, bell pepper, onion and most of the dressing. Toss to mix well.
Transfer the salad to individual plates. Add the sliced chicken and drizzle with the remaining dressing. Serve immediately.
Nutritional Analysis(per serving)Calories 186 Cholesterol 66 mg
Protein 27 g Sodium 259 mg
Carbohydrate 8 g Fiber 2 g
Total fat 4 g Potassium 559 mg
Saturated fat 1 g Calcium 58 mg
Monounsaturated fat 2 gÂ* Â* Â*
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Meat and meat substitutes 3
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00394
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