Grilled chicken salad with olives and oranges - Mayo Clinic

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Grilled chicken salad with olives and oranges

Print Products and services By Mayo Clinic Staff

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.

Number of servings

Serves 4 Healthy carb

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

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

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 each plate with 1 chicken breast cut into strips and drizzle with dressing. Serve immediately.

Nutritional analysis per serving

Serving size 2 cups lettuce plus toppings

Calories 237Total fat 9 gSaturated fat 1 gTrans fat TraceMonounsaturated fat 5 gCholesterol 83 mgSodium 199 mgTotal carbohydrate 12 gDietary fiber 3 gAdded sugars 0 gProtein 27 g

Mayo Clinic Healthy Weight Pyramid Servings

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

DASH Eating Plan Servings

Meats, poultry and fish 4 Vegetables 1 Fruits 1/2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus

Diabetes Meal Plan Choices

Fruits 1/2 Nonstarchy vegetables 1 Meat and meat substitutes 4 Fats 1 ShareTweet April 19, 2016

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