Tuesday, May 28, 2013

Grilled Chicken Salad Only 400 calories


Grilled Chicken Salad
This chicken salad has only 400 calories and is summer good

Ingredients1/4 cup  grape seed oil or olive oil
3  tablespoons  balsamic vinegar
1  tablespoon  dried dillweed
1   large clove garlic, minced
1/4 teaspoon  freshly ground black pepper
1/4 teaspoon  dried oregano, crushed
4   medium skinless, boneless chicken breast halves
  Montreal steak seasoning or Kansas City steak seasoning
8  cups  mesclun or spring salad greens or spinach
3/4 cup  seedless red grapes, halved
1/3 cup  crumbled goat cheese
1/4 cup  pine nuts, toasted

   

Directions
1. For vinaigrette, in a screw-top jar combine oil, vinegar, dillweed, garlic, pepper, and oregano. Cover and shake

well; let stand 1 hour.

2. Meanwhile, sprinkle chicken breast halves lightly with steak seasoning. Grill chicken on the rack of an

uncovered grill directly over medium coals for 12 to 15 minutes or until tender and no longer pink (170 degree F),

turning once. Cool slightly.

3. Arrange salad greens on 4 plates; top with grapes, goat cheese, and pine nuts. Slice each chicken breast and

arrange one sliced breast on each salad. Shake dressing and drizzle over the salads. Makes 4 servings



Nutrition Facts (Grilled Chicken Salad) Servings Per Recipe 4,
 cal. (kcal) 400,
 Fat, total (g) 23,
 chol. (mg) 86,
 sat. fat (g) 4,
 carb. (g) 12,
 Monosaturated fat (g) 5,
 Polyunsaturated fat (g) 12,
 fiber (g) 2,
 sugar (g) 8,
 pro. (g) 38,
 vit. A (IU) 1069,
 vit. C (mg) 12,
 Thiamin (mg) 0,
 Riboflavin (mg) 0,
 Niacin (mg) 16,
 Pyridoxine (Vit. B6) (mg) 1,
 Folate (µg) 85,
 Cobalamin (Vit. B12) (µg) 1,
 sodium (mg) 167,
 Potassium (mg) 756,
 calcium (mg) 91,
 iron (mg) 3,
 Percent Daily Values are based on a 2,000 calorie diet

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