Grilled Chicken and Vegetable Salad with Lemon and Pepper Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
86%
Grilled Chicken and Vegetable Salad with Lemon and Pepper Vinaigrette
45 min.
4
460kcal

Suggestions

Ingredients

  • slices carrots 
  • 0.5 teaspoon dijon mustard 
  • teaspoon thyme leaves dried
  • 0.8 teaspoon fresh-ground pepper black
  • teaspoons juice of lemon 
  • quarts leaf lettuce 
  • 0.3 cup olive oil 
  • teaspoon salt 
  •  scallions including tops green chopped
  • 0.3 pound mushroom caps 
  • pound chicken breasts boneless skinless ( 3)

Equipment

  • bowl
  • whisk
  • grill

Directions

  1. Light the grill. In a small bowl, combine the 3 tablespoons oil and the thyme. Coat the chicken with about 1 tablespoon of the thyme oil and sprinkle with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Grill the chicken over moderately high heat until just done, about 4 minutes per side.
  2. Remove and let rest for 5 minutes, and cut diagonally into 1/4-inch pieces.
  3. In a medium bowl, toss the mushrooms and carrots with the remaining thyme oil, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper. Grill the vegetables over moderately high heat, turning, until just done, about 4 minutes per side for the carrots and 6 minutes per side for the mushrooms.
  4. In a small glass or stainless-steel bowl, whisk together the mustard, lemon juice, and the remaining 1/2 teaspoon salt and 1/2 teaspoon pepper.
  5. Whisk in the remaining 1/3 cup oil.
  6. In a large bowl, combine the lettuce, half of the scallions, and all but 2 tablespoons of the vinaigrette. Mound onto plates. Top with the vegetables and chicken.
  7. Drizzle the remaining vinaigrette over the chicken and top with the remaining scallions.
  8. Wine Recommendation: Look for a wine that has plenty of acidity to stand up to the vinaigrette. In the warmer months, a white such as a California sauvignon blanc or an Italian pinot grigio will taste best. If you prefer a red wine, try a gamay or pinot noir from California.

Nutrition Facts

Calories460kcal
Protein28.21%
Fat41.05%
Carbs30.74%

Properties

Glycemic Index
43.71
Glycemic Load
4.4
Inflammation Score
-10
Nutrition Score
49.550435252812%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.02mg
Luteolin
0.16mg
Kaempferol
0.37mg
Myricetin
0.05mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:459.55kcal
22.98%
Fat:21.44g
32.99%
Saturated Fat:3.18g
19.9%
Carbohydrates:36.12g
12.04%
Net Carbohydrates:24.52g
8.91%
Sugar:13.84g
15.37%
Cholesterol:72.57mg
24.19%
Sodium:1006.83mg
43.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.16g
66.31%
Vitamin A:73038.43IU
1460.77%
Vitamin C:139.51mg
169.1%
Manganese:2.47mg
123.39%
Vitamin B6:1.82mg
90.97%
Vitamin B3:17.02mg
85.11%
Folate:306.74µg
76.69%
Potassium:2303.07mg
65.8%
Selenium:42.57µg
60.81%
Vitamin B1:0.87mg
58.3%
Vitamin B2:0.96mg
56.65%
Phosphorus:522.81mg
52.28%
Fiber:11.61g
46.43%
Iron:7.84mg
43.58%
Vitamin K:44.5µg
42.38%
Vitamin E:5.81mg
38.71%
Magnesium:145.07mg
36.27%
Calcium:313.95mg
31.4%
Vitamin B5:2.39mg
23.92%
Zinc:2.71mg
18.09%
Copper:0.14mg
6.98%
Vitamin B12:0.23µg
3.78%
Vitamin D:0.23µg
1.51%
Source:My Recipes