15-Minute Broiled Chicken Salad - 2.99g Carbs, 1.30g Fiber, 0.96g Sugar
From: The George Mateljan Foundation
This quick and easy chicken salad is a perfect lunch or light dinner,
making it easy for you to enjoy a great tasting way to receive the
health benefits of chicken and salad greens. Our Quick Broil method
of cooking helps seal in the chicken's juices making it more tender
and flavorful. Feel free to add your favorite vegetables to for extra
nutrition.
Prep and Cook Time: 15 minutes
4 boneless chicken breasts
1/2 lb mixed salad greens
1/4 cup sliced fresh basil leaves*
2 Tbsp fresh oregano leaves*
2 oz Gorgonzola cheese
2 Tbsp fresh lemon juice
Salt and cracked black pepper to taste
--> Dressing
2 Tbsp fresh lemon juice
1 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
*Since the herbs are being used in a salad, there is no conversion for
dry herbs. If you don't have these fresh herbs on hand, you can just
enjoy the salad without them.
Preheat the broiler on high and place an all stainless steel skillet (be
sure the handle is also stainless steel) or cast iron pan about 7 inches
from the heat for about 10 minutes to get it very hot.
While pan is getting hot, rinse and spin dry salad greens along with basil
and oregano leaves. For oregano, simply run your fingers down the stem to
remove leaves and place whole in salad.
When pan is hot, season chicken breasts with a little salt and pepper and
place on hot pan skin side up. Return to broiler and cook for about 15
minutes, or until done, depending on the thickness of the breasts. The
breasts cook fast because they are cooking on both sides at the same
time. This is our Quick Broil cooking method. When chicken is just about
done, remove skin and top breasts with a little Gorgonzola cheese and
return to broiler to melt. (If you're not sure if chicken is done, make
a little slice with a small sharp knife to check. It should be only
slightly pink.)
Toss greens with lemon juice, olive oil, salt, and pepper. Distribute
greens onto 4 plates. Place chicken breasts on top of greens. Serve.
Healthy Cooking Tips:
Chicken breasts can easily dry out. Leaving the skin on until done
and making sure you do not overcook it helps a great deal. The breasts
should read 160 degrees on an instant reading thermometer and the
juices run clear. By leaving the skin on while broiling it keeps
the breast moist and flavorful. It is important to broil the chicken
breasts no closer than the 7 inches from the heat as recommended.
This will give the breasts a chance to cook throughout without
burning on top and drying out. Placing it in a very hot pan seals
the bottom and retains more moisture.
Serves: 4
Total Weight: 322.25g
Nutrition per Serving:
353.84 Calories, 96.16 Calories from Fat, 34.40 Calories from Saturated Fat,
58.57g Protein, 2.99g Carbs, 1.30g Dietary Fiber, 0.42g Soluble Fiber,
0.58g Insoluble Fiber, 0.96g Total Sugar, 0.02g Disaccharides,
0.69g Other Carbs, 10.68g Total Fat, 3.82g Saturated Fat, 3.41g Mono Fat,
1.05g Poly Fat, 0g Trans Fatty Acids, 152.07mg Cholesterol, 154.85mg Calcium, 2.57mg Iron, 82.75mg Magnesium, 806.56mg Potassium, 309.77mg Sodium
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