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Recipe: Grilled chicken salad with buttermilk dressing

Recipe: Grilled chicken salad with buttermilk dressing

The dressing on this salad uses low-fat buttermilk, which adds a pleasing tangy taste.

Buttermilk is made by adding special bacteria to fat-free or low-fat milk to give it more texture and a tangy taste. It may seem like buttermilk is high in fat, but in fact, most varieties aren''t.


Directions

To make the dressing, 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.


Ingredients

For the dressing

  • 1/3 cup fat-free mayonnaise
  • 1/4 cup buttermilk
  • 2 tablespoons fresh dill, finely chopped
  • 1 teaspoon minced garlic
  • Cracked black pepper, to taste

For the salad

  • 4 boneless, skinless chicken breasts, each 4 ounces
  • 2 teaspoons extra-virgin olive oil
  • 8 cups torn salad greens
  • 1 red bell pepper, sliced
  • 1/2 sweet onion, sliced

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories192 
Carbohydrate11 g 
Cholesterol73 mg 
Fiber3 g 
Monounsaturatedfat3 g 
Potassium 
Protein28 g 
Saturatedfat1 g 
ServingsizeAbout 2 cups salad and 3 ounces grilled chicken 
Sodium264 mg 
TotalFat4 g 

2014-04-28

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