Grilled-Chicken Chopped Salad

Gluten Free
Dairy Free
Health score
33%
Grilled-Chicken Chopped Salad
25 min.
4
317kcal

Suggestions


If you're looking for a fresh, vibrant meal that's both gluten-free and dairy-free, look no further than this Grilled Chicken Chopped Salad! Perfect for a quick lunch or a light dinner, this dish combines the smoky flavors of grilled chicken and vegetables with a zesty homemade dressing. The splash of apple juice and white vinegar adds a delightful tang, while the whole-grain mustard brings depth to the vinaigrette, making every bite a flavor adventure.

This salad is not just delicious; it’s also packed with nutrients. With a balance of protein from the chicken and healthy fats from the olive oil, it offers a satisfying meal that won’t weigh you down. The colorful array of grilled zucchini, tomatoes, and red onions not only looks appetizing but also brings a variety of textures and tastes to your plate.

In just 25 minutes, you can whip up this wholesome dish, making it ideal for busy weeknights or casual gatherings. Plus, feel free to get creative with your vegetable choices! Whether it's bright asparagus or sweet bell peppers, tailoring the ingredients to fit what's in season or what you have on hand is a fantastic way to enjoy this meal. So fire up the grill and treat yourself to a bowl of this delightful, nutritious salad that celebrates the best of fresh ingredients!

Ingredients

  • 0.5 cup apple juice 
  • 0.5 teaspoon pepper black
  • 1.5 pounds chicken cutlets 
  • 0.5 teaspoon kosher salt 
  • 0.5 cup olive oil extra-virgin
  • large onion red sliced into 1/2-inch-thick rings
  •  roma tomatoes (plum)
  • ounce salad greens 
  • 0.3 cup vinegar white
  • 0.3 cup whole-grain mustard 
  • small zucchini cut lengthwise into 1/2-inch-thick slices

Equipment

  • bowl
  • baking sheet
  • paper towels
  • whisk
  • grill
  • ziploc bags
  • cutting board

Directions

  1. In a medium bowl, whisk together the mustard, apple juice, vinegar, 2 tablespoons water, 1/4 teaspoon of the pepper, and 1/2 cup of the oil.
  2. Transfer 1/2 cup of the mixture to a large resealable plastic bag and refrigerate the rest. Rinse the chicken and pat dry with paper towels.
  3. Add to the bag, seal, and refrigerate for 20 minutes. Meanwhile, heat grill to medium.
  4. Place the zucchini, tomatoes, and onion on a baking sheet.
  5. Add the salt and the remaining oil and pepper and toss. Grill the chicken and vegetables, turning occasionally, for about 10 minutes total.
  6. Transfer to a cutting board and roughly chop the ingredients. Divide the salad greens among individual bowls and top with the chicken, vegetables, and the reserved dressing. Tip: You can vary the vegetables depending on what's plentiful at the farmers' market or in your vegetable bin. Asparagus and sliced bell peppers taste terrific with the vinaigrette and take approximately the same amount of time to grill.

Nutrition Facts

Calories317kcal
Protein50.42%
Fat31.36%
Carbs18.22%

Properties

Glycemic Index
58.69
Glycemic Load
3.06
Inflammation Score
-8
Nutrition Score
27.304783028105%

Flavonoids

Cyanidin
0.01mg
Catechin
0.39mg
Epicatechin
1.46mg
Naringenin
0.42mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.09mg
Quercetin
6.9mg

Nutrients percent of daily need

Calories:316.79kcal
15.84%
Fat:10.93g
16.82%
Saturated Fat:1.89g
11.82%
Carbohydrates:14.29g
4.76%
Net Carbohydrates:11.1g
4.04%
Sugar:8.96g
9.95%
Cholesterol:108.86mg
36.29%
Sodium:683.76mg
29.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.55g
79.1%
Vitamin B3:18.98mg
94.91%
Selenium:60.36µg
86.23%
Vitamin B6:1.59mg
79.72%
Vitamin C:42.25mg
51.22%
Phosphorus:458.73mg
45.87%
Potassium:1243.79mg
35.54%
Vitamin B5:2.86mg
28.62%
Manganese:0.52mg
26.09%
Vitamin A:1219.33IU
24.39%
Magnesium:88.55mg
22.14%
Vitamin B2:0.33mg
19.64%
Vitamin B1:0.24mg
16.29%
Folate:63.89µg
15.97%
Vitamin K:14.32µg
13.63%
Fiber:3.19g
12.74%
Zinc:1.7mg
11.35%
Vitamin E:1.64mg
10.95%
Iron:1.86mg
10.34%
Copper:0.19mg
9.66%
Calcium:59.1mg
5.91%
Vitamin B12:0.34µg
5.67%
Vitamin D:0.17µg
1.13%
Source:My Recipes