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Health Information Library Recipes Grilled chicken salad with buttermilk dressing

Grilled chicken salad with buttermilk dressing

Nutrition Facts

Serving Size 2 cups salad and 3 ounces grilled chicken
Calories 222

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 1 g
Total fat 6 g
Sodium 264 mg
Cholesterol 84 mg
Dietary fiber 3 g
Protein 28 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

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

Ingredients

(Serves 4)

For the dressing:

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

For the salad:

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

Directions

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.

Last Updated: February 6th, 2020