Recipe: Skinny Grilled Chicken & Fruit Salad

 

Prep Time: 30 minutes | Cook Time: 10-12 minutes

Ingredients:
1 pound boneless, skinless chicken breasts
salt, to taste
black pepper, to taste
1 orange (segments only)
8 cups baby spring mix
½ cup fresh blueberries
6 strawberries, sliced
¼ cup reduced-fat feta cheese crumbles
¼ cup unsalted raw walnuts, chopped

Creamy Poppy Seed Dressing:
¼ cup light mayonnaise
¼ cup plain, nonfat Greek yogurt
2 tablespoons apple cider vinegar
2 teaspoons organic honey
½ teaspoon poppy seeds
salt, to taste

Preparation:

Cook the chicken by heating a grill pan over medium heat. Pound the chicken out to an even thickness, and season both sides with salt and pepper. Coat the grill pan (or the chicken pieces) with nonstick cooking spray and grill the chicken for 4-6 minutes on each side.

Remove from the heat and let rest for 10 minutes. Once rested, slice or dice the chicken and set aside until ready to assemble the salad.

To make the dressing: Whisk together the dressing ingredients in a small bowl until combined.

Segment the oranges by slicing off the two ends, so it sits flat. Use your knife to slice off the peel all the way around the orange, being careful not to slice too far into the orange flesh.

Over the mixing bowl, pick up the “naked” orange, and with a paring knife very carefully slice along the membrane, slicing towards the center of the orange. Slice on each side of the membrane to loosen each segment, and remove it.

In a large bowl, or on individual salad plates, layer ¼ of the spring mix, chicken, blueberries, strawberries, orange segments, feta, and walnuts. Evenly drizzle two tablespoons of the dressing on each salad.


Nutrition Facts: Yield: 4 servings | Serving Size: 1/4 of recipe

Calories 232 | Fat 9g | Carbohydrates 14g | Cholesterol 69mg
Sodium 324mg | Fiber 3g | Sugar 8g | Protein 27g