GRILLED CHICKEN AND CHARD SALAD
Grilled chicken breast is the darling of fast, low-fat meals. It is quick and easy to prepare and really stunning with the chard, which you can prepared easily on a stovetop grill.
Yield: 2 large or 4 small servings
2 boneless, skinless chicken breast halves (6 ounces each)
1 teaspoon Basic Rub
1 Bunch or Swiss chard (12 to 16 ounces)
1 large Spanish white onions
¼ cup Cilantro Salsa or Tomatillo Salsa
1. Trim the chicken, removing all fat and membrane. Rinse, pat dry, and evenly sprinkle with rub, rubbing it into the surface of the chicken. Rinse the chard and cut into 2-inch-wide strips. Slice the onion in half lengthwise, then cut it crosswise into ½ inch wide strips.
2. Grill the onion for about 3 minutes, just until the edges are somewhat blackened. Simultaneously grill the chicken breast for 4 minutes on each side or until firm when pressed. Grill the chard leaves slightly until wilted and soft. Or, preheat a large, heavy, well-seasoned skillet until hot. If necessary, spray the skillet with nonstick oil. Grill the onion for about 3 minutes; stir until the edges blacken somewhat. Stir and push the onions to the side and add the chicken breast. Cook for 4 minutes, then turn the chicken and cook for another 4 minutes.
3. When the onion is somewhat soft and the edges are browned, remove from the skillet. Place the chard in the skillet off to one side. Check for chicken doneness by pressing with your finger. The chicken should be firm to the touch and, when sliced, white inside. Remove the chicken to a cutting board.
4. Cover the skillet and sear the chard until some of the leaves are blackened and wilted on the edges. To serve, arrange the chard in a strip down the center of each plate. Arrange the onion in a row on each side of the chard. Cut the chicken into ½ inch wide slices and center it in a row on the chard. Top with the salsa.
Per Serving: (1/4 recipe) Calories 138, Protein 20 g., Carbohydrates 10 g., Fiber 3 g., Saturated Fat 1 mg., Cholesterol 47 mg., Sodium 308 mg. (Analyzed with Cilantro Salsa.)
Cilantro’s fresh taste can tame the most fiery dish. This salsa pairs well with a main dish of almost any kind.
Yield: 1 ¾ cup, or 4 servings
½ cup onion, chopped
1 cup red bell pepper, chopped
1 small jalapeño, minced
¼ cup cilantro, coarsely chopped
2 Tablespoons lemon juice
- 1. In a non-reactive bowl, combine the onion, bell pepper, jalapeño, cilantro, and lemon juice. Allow to stand for at least 10 minutes before serving.
Reprinted with permission from Jane Butel’s Real Women Eat Chiles.