Saturday, March 27, 2010

A salad to make everyone sing

As winter approaches down under, it's almost time that the lunch menu changes from salads to soups, but there's always time to munch on a salad if you are so inclined. The addition of meat in a salad can add a hint of warmth and provide some extra sustenance, unless you are vegetarian of course. Never fear, there's a delicious salad to keep everyone happy - the grilled chicken and orange salad. With the addition of chickpeas and nuts, there's plently to keep everyone full even if you eliminate the meat. Try making the recipe as directed and at the final step only put meat onto the plates of those who want it.

Grilled chicken and orange salad

For the dressing
1/3 cup (80 ml) orange juice
2 tablespoons lemon juice
3 tablespoons extra virgin olive oil
1 tablespoon Dijon mustard
2 cloves garlic, crushed
Freshly ground black pepper to taste
For the salad
450 g boneless skinless chicken breasts, trimmed
150 g mixed salad greens
1 small red onion, thinly sliced
1 can chickpeas (about 400 g), drained and rinsed
2 oranges, peeled and segmented
¼ cup (35 g) pistachios, or slivered almonds, toasted

1. Place the orange juice, lemon juice, oil, mustard, garlic and pepper in a small bowl or jar with a tight-fitting lid; whisk or shake to blend. Reserve 1/3 cup of this dressing for the salad and 2 tablespoons for basting.

2. Place the remaining dressing in a shallow glass dish or a resealable plastic bag. Add the chicken and turn to coat. Cover or seal and marinate for at least 20 minutes or up to 2 hours.

3. Preheat the chargrill to medium. Remove chicken from marinade and discard marinade. Grill the chicken, basting the cooked sides with dressing reserved for basting, until just cooked, about 4 to 5 minutes each side. Transfer to a cutting board and let stand for 5 minutes, covered with foil.

4. Place the salad greens, onion and chickpeas in a large bowl. Toss with the dressing reserved for the salad. Divide the salad among 4 plates. Slice the chicken and distribute over the salads. Scatter orange slices over the top and sprinkle with pistachios (or almonds).

Source: Healthy GI Cookbook published by Health Smart magazine 2009.

No comments:

Post a Comment



Related Posts Plugin for WordPress, Blogger...