Wednesday, July 22, 2009

Lemon Vinaigrette Grilled Chicken with Arugula

I am always looking for tasty recipes that are also healthy. I found this recipe in an insurance company’s member update brochure, the author or authors not credited. It sounds so good, and healthy, that I am sharing it.

Lemon Vinaigrette Grilled Chicken with Arugula

Ø 4 packed cups baby arugula leaves
Ø 2 packed cups baby spinach leaves
Ø 6 Tbsp. fresh lemon juice
Ø ½ tsp salt
Ø ¼ tsp ground black pepper
Ø 1 Tbsp. extra-virgin olive oil
Ø 1 lb. skinless and boneless chicken breast, cut into 4 pieces

Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot. In large mixing bowl, combine arugula and spinach. Cover and refrigerate

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

Grill chicken until white in center, turning once, about 3 minutes each side. 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 ¼ of salad on top of each. Makes 4 servings.

170 calories, 5 g. total fat per serving


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