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Barbecue Chicken Salad
Course/Meal:
- Appetizers
Main Ingredient:
- Chicken
Prep Time:
15 minutes
Cooking Time:
25 minutes
Makes:
6 servings You can barbecue the chicken ahead and use it cold in the salad. Or use it hot off the grill. Try serving this salad in half a whole pita for a totable lunch
Ingredients:
- 2 tbsp (30 mL) sodium reduced soy sauce
- 2 tbsp (30 mL) chopped fresh coriander or basil
- 1 tbsp (15 ml) canola oil
- 1 tbsp (15 mL) minced fresh ginger
- 2 cloves garlic, minced
- ¼ tsp (1 mL) Asian chili paste or red pepper flakes
- 4 boneless skinless chicken breasts (about 600 g)
- 2 each red and yellow bell peppers
- 8 cups (2 L) mesclun greens
-
3 tbsp (45 mL) rice vinegar
Directions:
1.In large bowl, whisk together the soy sauce, coriander, half of the canola oil, ginger, garlic and chili paste. Add chicken breasts and toss to coat well. Cover and refrigerate for at least 30 minutes or up to 1 day.
2.Meanwhile, cut peppers into quarters. Place on greased grill over medium-high heat. Grill for about 15 minutes turning once or until starting to blacken. Remove to plate. Place chicken breasts on medium-high greased grill and grill for about 12 minutes, turning once or until no longer pink inside. Remove to plate.
3.Chop grilled peppers and chicken into bite size pieces. In large bowl, toss chicken and peppers with mesclun greens, remaining oil and vinegar.
4.Tip: Grill the chicken and peppers and keep refrigerated for up to 2 days to make the salad later in the week.
5.Roasting Option: You can roast the peppers and chicken. Place vegetables on parchment paper lined baking sheet and roast in 425F (220 C) oven for about 10 minutes. Add chicken breasts and roast for another 15 minutes or until chicken is no longer pink inside and peppers are tender.Nutrient Information per serving
Nutrition Facts per serving:
Calories:
171
Fat:
4 g
Saturated:
1 g
Cholesterol:
59 mg
Sodium:
266 mg
Potassium:
699 mg
Carbohydrates:
9 g
Fibre:
3 g
Protein:
25g
Developed by Emily Richards, P.H. Ec. © 2012 The Heart and Stroke Foundation.
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