Grilled Chicken Salad with Buttermilk dressing - 8g Carbs, 2g Fiber
From: Mayo Clinic staff
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.
Serves: 4
--> For the dressing
1/3 cup fat-free mayonnaise
1/4 cup buttermilk
2 Tbsp fresh dill, finely chopped
1 tsp minced garlic
Cracked black pepper, to taste
--> Salad
4 boneless, skinless chicken breasts, each 4 oz
2 tsp extra-virgin olive oil
8 cups torn salad greens
1 red bell pepper, sliced
1/2 sweet onion (Vidalia is best), sliced
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.
Serves: 4
Nutrition per Serving:
186 Calories, 4g Total Fat, 1g Saturated Fat, 2g Monounsaturated Fat,
66mg Cholesterol, 27g Protein, 259mg Sodium, 8g Carbs, 2g Fiber,
559mg Potassium, 58mg Calcium
Mayo Clinic Healthy Weight Pyramid Servings:
2 Vegetables, 1 Protein and dairy
Diabetes Meal Plan Exchanges:
2g Non-starchy vegetables, 3g Meat and meat substitutes
Dash Eating Plan Servings:
2 Vegetables, 3 Meats, poultry and fish
