Chargrilled chicken and vegetable salad
Enjoy a healthy and delicious Chargrilled Chicken and Vegetable Salad! Made with lean chicken breasts, zucchini, red peppers, asparagus, and fresh arugula, this vibrant salad is perfect for a satisfying lunch or light dinner. Topped with aromatic basil leaves, a splash of vinegar, and garlic for extra flavor. Easy to prepare and packed with nutrition!
- 28 May 2024
- Cook time 15 min
- Prep time 25 min
- 4 Servings
- 9 Ingredients
This chargrilled chicken and vegetable salad is a delightful and healthy dish that brings together the savory flavors of grilled chicken, the freshness of arugula, and the vibrant notes of basil and garlic. Perfect for a light lunch or dinner, this recipe is not only nutritious but also easy to prepare.
Ingredients:
Instructions:
- Preheat your grill to medium-high heat.
- Lightly coat the grill grates with cooking spray oil to prevent sticking.
- Rinse and pat dry all vegetables and the chicken breasts.
- Season the chicken breasts with salt and pepper to taste. You can add any other preferred spices or herbs.
- Place the chicken breasts on the preheated grill.
- Grill each side for about 6-7 minutes or until the internal temperature reaches 165°F (75°C).
- Remove the chicken from the grill and let it rest for a few minutes before slicing.
- Slice the zucchini into long, thin strips.
- Cut the red peppers into halves, removing seeds and stems.
- Trim the tough ends of the asparagus.
- Place the zucchini strips, red pepper halves, and asparagus on the grill.
- Grill the zucchini for about 3-4 minutes per side until tender and slightly charred.
- Grill the red peppers for about 4-5 minutes per side until they are soft and lightly charred.
- Grill the asparagus for about 3-4 minutes, turning occasionally until they are tender and slightly charred.
- Once cooked, remove all vegetables from the grill and allow them to cool slightly.
- Slice the grilled zucchini and red peppers into bite-size pieces.
- In a large mixing bowl, combine the arugula and basil leaves.
- Add the grilled and sliced chicken and vegetables to the bowl.
- In a small bowl, whisk together the vinegar and minced garlic.
- Drizzle the vinegar and garlic mixture over the salad, tossing everything gently to combine.
- Divide the salad among serving plates.
- Optionally, sprinkle with extra fresh basil leaves for garnish.
- Serve immediately and enjoy your wholesome chargrilled chicken and vegetable salad!
Tips:
- Ensure that the grill is preheated to a medium-high temperature to get the perfect char on your chicken and vegetables.
- Marinate the chicken breasts with a bit of olive oil, salt, and pepper for at least 30 minutes before grilling to enhance the flavor.
- Cut the vegetables into even-sized pieces to ensure they grill evenly.
- Use a grill basket for the vegetables to prevent them from falling through the grates.
- Allow the grilled chicken to rest for a few minutes before slicing to retain its juices.
- Toss the salad with the dressing just before serving to keep the arugula from wilting.
This chargrilled chicken and vegetable salad is not only delicious but also a wholesome option for any meal. The combination of grilled chicken, charred vegetables, and fresh greens makes it a satisfying dish that is sure to impress. Whether you're cooking for yourself or for a gathering, this recipe is a winner. Enjoy your meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 610 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 54g | 38% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 5g | 14% |
| Sugar 9g | 9% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.55g | 5% |
| Cholesterol 170mg | - |
| Vitamins | |
| Vitamin A 170ug | 19% |
| Choline 230mg | 41% |
| Vitamin B1 0.47mg | 39% |
| Vitamin B2 0.79mg | 61% |
| Vitamin B3 24mg | 150% |
| Vitamin B6 2.44mg | 143% |
| Vitamin B9 160ug | 40% |
| Vitamin B12 0.48ug | 20% |
| Vitamin C 100mg | 111% |
| Vitamin E 3.25mg | 22% |
| Vitamin K 80ug | 65% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.40mg | 0% |
| Iron, Fe 4.09mg | 37% |
| Magnesium, Mg 130mg | 32% |
| Phosphorus, P 640mg | 51% |
| Potassium, K 1710mg | 50% |
| Selenium, Se 55ug | 99% |
| Sodium, Na 130mg | 9% |
| Zinc, Zn 2.96mg | 27% |
| Water | |
| Water 530g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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