Grilled Chicken Salad W Fresh Strawberry Dressing - 20g Carbs, 7g Fi
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From Eating Well Magazine
NUTRITION PROFILE: Low Calorie | Low Carb | High Fiber | Low
Sodium | Low Cholesterol | Low Sat Fat | High Potassium | Heart
Healthy | Healthy Weight
Balsamic vinegar, strawberries and black pepper are a classic
Italian trio: spicy and sweet, refined and earthy. Together -
and bound with aromatic almond oil - they make a terrific
dressing for this salad of chicken and vegetables.
Makes 4 servings, about 2 cups each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Moderate
Fresh Strawberry Dressing (recipe follows)
8 oz thin asparagus, stem ends snapped off, cut into
2-inch pieces (about 2 cups)
8 oz sugar snap peas, stemmed (2 cups) (see Tip)
8 oz snow peas, stemmed (2 cups)
2 Tbsp lemon juice
1 Tbsp almond oil (see Ingredient note) or canola oil
1/4 tsp salt
1/4 tsp freshly ground pepper
1/2 cup chopped scallions
12 oz boneless, skinless chicken breasts, trimmed
2 tsp canola oil
1 tsp salt-free lemon-pepper seasoning
1/4 cup sliced almonds, toasted
4 whole strawberries for garnish
1. Put a large pot of water on to boil for cooking vegetables.
Make Fresh Strawberry Dressing. Prepare a grill or preheat broiler.
2. Blanch asparagus, sugar snaps and snow peas in boiling water
for 2 minutes. Drain, rinse with cold water to refresh, then blot
dry with paper towels. Whisk lemon juice, 1 tablespoon almond oil
(or canola oil), salt and pepper in a medium bowl. Add the
vegetables and scallions; toss to coat.
3. Rub chicken breasts with 2 teaspoons canola oil and sprinkle
with lemon-pepper seasoning. Lightly oil the grill rack (see Tip).
Place the chicken on the grill, close the cover and cook until
lightly browned and no longer pink in the center, about 6 minutes
per side. (Alternatively, broil chicken 4 to 6 inches from the
heat source for about 6 minutes per side.) Let rest for 5 minutes.
4. Cut the chicken crosswise into 1/4-inch-thick slices. Divide
the vegetable mixture among 4 plates. Arrange the chicken slices
over the vegetables. Spoon about 3 tablespoons Fresh Strawberry
Dressing over each salad. Sprinkle with almonds and garnish each
serving with a strawberry. Serve immediately.
Nutrition per Serving:
333 Calories, 17g Total Fat (2g Sat, 11g Mono), 49mg Cholesterol,
20g Carbs, 26g Protein, 7g Fiber, 364mg Sodium, 652mg Potassium
Nutrition Bonus: Vitamin C (110% daily value), Selenium (24% dv),
Magnesium (21% dv), Iron & Vitamin A (20% dv), Potassium (19% dv),
Folate (17% dv)
1 Carbohydrate Serving
TIP:
Sugar snaps have a fibrous seam on the inside curve. To remove it,
grasp the stem protruding from one end and pull it down the inside
curve as if you were unzipping the pea.
Ingredient note:
Almond oil is an unrefined oil pressed from almonds. You can find
it in many supermarkets and health-food stores. Store it in the
refrigerator.
MAKE AHEAD TIP:
Blanch the vegetables up to 4 hours before serving; store in the
refrigerator under barely moistened paper towels.
———————-
Fresh Strawberry Dressing - 1g Carbs
NUTRITION PROFILE: Low Carb | Low Cholesterol | Low Sat Fat |
Heart Healthy
Pureed strawberries make a distinctive base for a colorful dressing
with a creamy consistency. It is also a nice way to dress a salad
of arugula, goat cheese and toasted pecans.
Makes about 3/4 cup
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy
1 cup strawberries (6 large berries), rinsed, hulled and sliced
1 Tbsp balsamic vinegar
3/4 tsp freshly ground pepper
1/2 tsp sugar **Note
1/4 tsp salt
2 Tbsp almond oil or canola oil
Place strawberries, vinegar, pepper, sugar and salt in a blender
or food processor; process until pureed, stopping once or twice
to scrape down the sides. Add oil and process until smooth.
Nutrition per Tbsp:
26 Calories, 2g Total Fat (0g Sat, 2g Mono), 0mg Cholesterol,
1g Carbs, 0g Protein, 0g Fiber, 49mg Sodium, 245mg Potassium
Nutrition Bonus: Vitamin C (150% daily value)
0 Carbohydrate Servings
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.
**Note: Use Splenda or your favorite Diabetic Friendly
Sweetener. Take care, Gloria