Herb-Marinated Grilled Chicken Salad
Our dietitians' favouriteThe yogurt marinade keeps lean chicken breast moist and tender. The fresh herbs really boost the flavour. This main course salad adds a nice twist to dinner any time of year.
- Prep: 10 min
- Cooking: 15 min
Ingredients
- 1 1/2 cups (375 mL) 2% plain yogurt
- 1/4 cup (50 mL) chopped fresh parsley
- 1 tbsp (15 mL) chopped fresh chives
- 2 tsp (10 mL) chopped fresh rosemary or thyme
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) pepper
- 4 small boneless skinless chicken breasts each about 4 oz (125 g)
- 2 tbsp (30 mL) olive oil preferably extra virgin
- 8 cups (2 L) torn romaine lettuce
- 1 sweet red pepper chopped
- 1/2 English cucumber sliced
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Preparation
In a bowl, whisk together yogurt, parsley, chives, rosemary, salt and pepper. Pour 1/2 cup (125 mL) into a shallow dish and add chicken breasts, turning to coat. Cover dish and refrigerate chicken for at least 30 min or for up to 1 day. Cover and refrigerate remaining yogurt dressing separately.
Preheat barbecue grill to medium or preheat broiler or grill pan on the stove-top. Remove chicken from marinade, discarding any excess marinade that was in contact with the chicken. Grill chicken (or broil or cook in grill pan), turning once, for 4 to 5 min per side or until no longer pink inside. Transfer to a cutting board and let rest for 5 min. Cut chicken crosswise into thin slices.
Just before serving, combine lettuce, red peppers and cucumbers in a large bowl. Whisk olive oil into reserved yogurt dressing and pour over vegetables; toss gently to coat. Arrange on serving plates and top with sliced chicken.
Tips
You can cook the chicken ahead of time, let it cool, then refrigerate in an airtight container for up to 1 day. Serve cold. Be sure to toss the salad with the dressing just before you plan to serve it.
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Nutritional information
Per serving| Energy: | 293 Calories |
| Protein: | 33 g |
| Carbohydrate: | 13 g |
| Fat: | 12 g |
| Fibre: | 3 g |
| Sodium: | 454 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 20 % / 220 mg |
| Selenium: | 87 % |
| Vitamin C: | 83 % |
| Folate: | 75 % |
| Vitamin B6: | 64 % |
