Grilled chicken salad with buttermilk dressing
Nutrition Facts
Serving Size 2 cups salad and 3 ounces grilled chicken
Calories 222
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 6 g | |
| Sodium | 264 mg | |
| Cholesterol | 84 mg | |
| Dietary fiber | 3 g | |
| Protein | 28 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
The dressing for this salad uses low-fat buttermilk, which adds a pleasing tangy taste.
Ingredients
(Serves 4)For the dressing:
- 1/3 cup fat-free mayonnaise
- 1/4 cup low-fat buttermilk
- 2 finely chopped tablespoons fresh dill
- 1 teaspoon minced garlic
- Cracked black pepper, to taste
For the salad:
- 4 boneless, skinless chicken breasts (4 ounces each)
- 2 teaspoons extra-virgin olive oil
- 8 cups torn salad greens
- 1 red bell pepper, sliced
- 1/2 sweet onion, sliced
Directions
In a small bowl, combine the mayonnaise, buttermilk, dill, garlic and black pepper. Whisk until smooth. Cover and refrigerate until needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Brush the chicken breasts with olive oil. Grill or broil until browned and just cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large bowl, combine the salad greens, bell pepper, onion and most of the dressing. Toss to mix well.
Transfer the salad to individual plates. Add the sliced chicken and drizzle with the remaining dressing. Serve immediately.