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Italian Grilled Chicken Salad Recipe

This Italian grilled chicken salad is easy-to-make, low in fat and healthy. It is an ideal weight loss diet for weight watcher.

Chicken, a rich source of amino acid and B vitamins, is a healthy alternative to red meat. Amino acid called tryptophan helps to regulate sleep and can be taken in the evening if you have trouble sleeping. Being a good source of vitamin B3 (niacin), chicken also enhance poor memory and prevent age-related mental decline.

Besides best known as high iron vegetable, spinach is also a rich source of antioxidants beta-carotene and vitamins C and E. These help to strengthen immune system and prevent heart disease, stroke and some cancers.

Ingredients :

Serves 4
Preparation time : 20 minutes, plus cooling
Cooking time : about 15 minutes

  • 4 chicken breasts, about 125g (4oz) each

  • 8 small plum tomatoes, halved

  • olive oil spray

  • 400g (13oz) new potatoes

  • 75g (3oz) baby spinach leaves

  • salt and pepper

    Italian dressing :

  • 10 basil leaves, chopped

  • 2 tablespoons chopped oregano

  • 1 garlic clove, chopped

  • 1 tablespoon olive oil

  • 2 tablespoons lemon juice

  • 1 tablespoons Dijon mustard

  • grated rind of 1 lemon

 Healthy Easy Salad Recipe - Italian Grilled Chicken Salad

Method :

  1. Use a sharp knife to cut each chicken breast in half horizontally. Arrange the 8 pieces of chicken on a foil-lined grill pan with the tomatoes. Season and spray with oil.

  2. Cook the chicken under a pre-heated hot grill for about 2 minutes or until it is just cooked and still succulent. Set aside to cool then cut the chicken into bite-sized pieces.

  3. Meanwhile steam or boil the potatoes. Set aside to cool, then slice into rounds.

  4. Make the dressing by mixing together all the ingredients.

  5. Combine the chicken, spinach, tomatoes and potatoes in a serving dish. Just before serving, our over the dressing.

Variations :

For Italian vegetable salad, omit the chicken and boil 200g (7oz) trimmed fine green beans for 3 minutes. Toast 2 tablespoons pine nuts briefly in the oven. Prepare the salad as above, combining the beans with the other ingredients. Toss with the Italian dressing and serve topped with the pine nuts and shavings of Parmesan cheese.

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