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Weight Control

Recipes

Grilled Chicken Salad with Blueberry-Hazelnut Dressing

Grilled Chicken Salad with Blueberry-Hazelnut Dressing

Preparation Time:

10 minutes

Cooking Time:

20 minutes

Ingredients:

Dressing:

  • 2/3 cup blueberries
  • 1/3 cup fat-free, less-sodium chicken broth
  • 2 tablespoons sliced green onions
  • 1 tablespoon chopped hazlenuts
  • 2 tablespoons balsamic vinegar
  • 1 and 1/2 tablespoons hazlenut or olive oil
  • 2 teaspoons low-sodium soy sauce
  • 2 cloves garlic, peeled

Salad:

  • 4 4-oz. skinned, boned chicken breast halves
  • Cooking spray
  • 8 cups goumet salad greens

Directions:

  1. Prepare grill.
  2. To make dressing: combine first 8 ingredients in a blender or food processor; process until smooth. Set aside.
  3. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap. Flatten to 1/4-inch thickness using a meat mallot or rolling pin. Spread chicken breasts with 2 tbsp dressing. Place chicken on a grill rack coated with cooking spray; cook 8 mintes on each side or until done.
  4. Combine 3/4 cup dressing and greens; toss gently to coat. Divide greens among 4 plates. Top each with a chicken breast half; drizzle evenly with remaining dressing.

Yields 4 servings.

Nutritional Information (per serving)
Calories 221 (33% from fat)
Fat 8g (1g saturated)
Protein 29g
Carbohydrate 8g
Fiber 3g
Cholesterol 66mg
Iron 2mg
Sodium 206mg
Calcium 63mg

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