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Healthy Recipes

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Grilled Chicken with Arugula and Lemon Vinaigrette

Cool salad and light chicken make an excellent combination - especially when the weather is on the warm side. Plus the lean chicken protein and light dressing make this meal a low-calorie, low fat option to help you get (and stay) in shape. The dark greens – arugula and spinach – featured in this recipe also provide an array of phytochemicals, which research has shown can play a role in preventing cancer.

Ingredients

4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. sea salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces (preferably cage-free organic chicken)
Extra virgin olive oil

(As always, choose organic content as much as possible for the healthiest recipe.)

Instructions

1. Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.

2. In large mixing bowl, combine arugula and spinach. Cover and refrigerate.

3. In small mixing bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.

4. One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet, pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.

5. Grill chicken until white in center, turning once, about 3 minutes each side.

6. While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece of chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.

Makes 4 servings.

Per serving: 170 calories, 5 g. total fat (1 g. saturated fat), 4 g. carbohydrate, 27 g. protein, 1 g. dietary fiber, 390 mg. sodium.

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