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Grapefruit Chicken Satay Salad
Healthy by Heather

Grapefruit Chicken Satay Salad

Grapefruit Chicken Satay Salad

This tossed salad borrows the basic flavors of Thai satay and turns them into a rich and satisfying entree salad.

Makes: 4 servings, about 2 cups each
Active Time: 40 minutes
Total Time: 50 minutes

Ingredients

  • 2 large pink or ruby-red grapefruits
  • 1 pound boneless skinless breasts, cut into 1/4-inch-thick strips
  • 1 teaspoon dry mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 1/4 cup smooth natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sugar
  • 1/4 teaspoon hot sauce, or to taste
  • 8 cups roughly chopped romaine lettuce, (about 2 hearts)
  • 1 cup sliced radishes, (about 8 radishes)

Preparation

  1. With a sharp knife, remove the peel and white pith from grapefruits and discard. Cut the grapefruit segments from the surrounding membranes, letting them drop into a small bowl. Working over a large bowl, squeeze the remaining membranes to extract the juice. Set the segments and juice aside separately.
  2. Position rack in upper third of oven; preheat broiler. Line a broiler pan or baking sheet
    with foil.
  3. Toss chicken, dry mustard, garlic powder, cinnamon, coriander, ginger, pepper and salt in a large bowl until the chicken is well coated. Place on the prepared pan in a single layer.
  4. Broil the chicken until cooked through, about 5 minutes.
  5. Meanwhile, whisk peanut butter, soy sauce, sugar and hot sauce into the reserved grapefruit juice until smooth. Add the chicken and lettuce; toss to combine. Serve the salad topped with radishes and the reserved grapefruit segments.

Nutrition

Per serving: 310 calories; 12 g fat ( 2 g sat );
63 mg cholesterol; 24 g carbohydrates; 30 g protein; 6 g fiber; 641 mg sodium; 730 mg potassium.

Nutrition Bonus: Vitamin A (160% daily value), Vitamin C (120% dv), Folate (45% dv), Potassium (21% dv), Iron (20% dv)

Carbohydrate Servings: 1

Exchanges: 1 fruit, 1 vegetable, 3 very lean meat, 2 fat

(source: eatingwell.com)

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