Grilled chicken salad with olives and oranges

Ingredients

For the dressing:

• 1/2 cup red wine vinegar
• 4 garlic cloves, minced
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon finely chopped red onion
• 1 tablespoon finely chopped celery
• Cracked black pepper, to taste

For the salad:

• 4 boneless, skinless chicken breasts, each 4 ounces
• 2 garlic cloves
• 8 cups leaf lettuce, washed and dried
• 16 large ripe (black) olives
• 2 navel oranges, peeled and sliced

Directions

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. 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. Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top each plate with 1 chicken breast cut into strips and drizzle with dressing. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 237
Total carbohydrate: 12 g
Cholesterol: 83 mg
Dietary fiber: 3 g
Monounsaturated fat: 5 g
Protein: 27 g
Saturated fat: 1 g
Serving size: 2 cups lettuce plus toppings
Sodium: 199 mg
Total fat: 9 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1/2
Meats, poultry and fish: 4
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Fruits: 1/2
Meat and meat substitutes: 4
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Fruits: 1/2
Protein and dairy: 1
Vegetables: 1