Chargrilled chicken and vegetable salad
This chargrilled chicken and vegetable salad combines succulent grilled chicken with fresh arugula, zucchini, red peppers, and asparagus, all tossed in a light vinegar and garlic dressing. It's a simple, healthy dish perfect for lunch or dinner.
Cook time 15 min
Prep time 25 min
Ingredients:
1 short spray cooking spray oil2 lb chicken breasts
3 large zucchini
2 red peppers
3/4 lb asparagus
5 cups arugula
1/2 cup basil leaves
2 tbsp vinegar
2 garlic cloves
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.
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!
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!
Chargrilled chicken and vegetable salad FAQ:
Grill chicken breasts for about 6-7 minutes per side until the internal temperature reaches 165°F (75°C).
You can substitute arugula with spinach, mixed greens, or kale for a similar texture and flavor profile.
Store leftover salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate to maintain freshness.
It's best to use fresh vegetables for grilling to achieve the right texture and flavor. Frozen vegetables may become mushy when grilled.
If using a grill pan, a standard size (10x10 inches) should suffice for grilling the vegetables without overcrowding.
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.
Nutrition per serving
4 ServingsCalories 350kcal
Protein 54g
Carbohydrates 14g
Fiber 5g
Sugar 9g
Fat 7g
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