Healthy recipe: Grapefruit chicken satay salad
Yield: 4 servings, about 2 cups each
Prep Time: 40 minutes
Total Time: 50 minutes
This tossed salad borrows the basic flavors of Thai satay and turns them into a rich and satisfying entree salad.
- 2 large pink or ruby-red grapefruits
- 1 pound boneless skinless chicken 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)
- 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.
- Position rack in upper third of oven; preheat broiler. Line a broiler pan or baking sheet with foil.
- 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.
- Broil the chicken until cooked through, about 5 minutes.
- Meanwhile, whisk peanut butter, soy sauce, sugar and hot sauce into the reserved grapefruit juice until smooth. Add the cooked chicken and lettuce; toss to combine. Serve the salad topped with radishes and the reserved grapefruit segments.
Per serving: 313 calories; 11 g fat (2 g sat, 1 g mono); 63 mg cholesterol; 24 g carbohydrate; 30 g protein; 6 g fiber; 627 mg sodium; 692 mg potassium
Nutrition Bonus: Vitamin A (160% daily value), Vitamin C (120% dv), Folate (45% dv), Potassium (21% dv), Iron (20% dv)
1 Carbohydrate Servings
Exchanges: 1 fruit, 1 vegetable, 3 very lean meat, 2 fat