Grilled chicken salad with olives and oranges
Dietitian's tip: 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.
SERVES 4
Ingredients
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
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
Directions
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 with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.
Nutritional Analysis(per serving)Calories 250 Cholesterol 65 mg
Protein 29 g Sodium 264 mg
Carbohydrate 14 g Fiber 4 g
Total fat 7 g Potassium 698 mg
Saturated fat 1 g Calcium 108 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Fruits 1/2
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1/2
Nonstarchy vegetables 2
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Fruits 1/2
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00513
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