Grilled Chicken Garden Salad

Gluten Free
Dairy Free
Health score
20%
Grilled Chicken Garden Salad
65 min.
6
252kcal

Suggestions

Ingredients

  • lb asparagus fresh
  • tablespoons canola oil 
  • teaspoons garlic finely chopped
  • 1.5 teaspoons rosemary dried
  • teaspoon lawry's seasoned salt 
  • 24 oz chicken breast boneless skinless
  • oz the salad 
  • cups grape tomatoes cut in half
  • cup onion red thinly sliced
  • 0.5 cup honey dijon mustard refrigerated reduced-fat

Equipment

  • bowl
  • grill

Directions

  1. Snap or cut off tough ends of asparagus spears; place spears in shallow glass dish.
  2. Drizzle with 1 teaspoon of the oil; turn to coat. Cover; refrigerate until grilling time.
  3. In small bowl, mix remaining oil, the garlic, rosemary and seasoned salt. Rub both sides of each chicken breast with oil mixture; place in another shallow dish. Cover; refrigerate 30 minutes to marinate.
  4. Heat gas or charcoal grill.
  5. Place chicken on grill over medium heat. Cover grill; cook chicken 15 to 20 minutes, turning once or twice and adding asparagus after 7 minutes, until juice of chicken is clear when center of thickest part is cut (170°F). Cook asparagus 6 to 8 minutes, turning frequently, until crisp-tender.
  6. Cut asparagus into 1-inch pieces. In large bowl, toss asparagus, salad greens, tomatoes and onion.
  7. Pour dressing over salad; toss to coat.
  8. Cut chicken into strips; serve over salad.

Nutrition Facts

Calories252kcal
Protein43.8%
Fat28.82%
Carbs27.38%

Properties

Glycemic Index
32.83
Glycemic Load
1.59
Inflammation Score
-8
Nutrition Score
20.437391322592%

Flavonoids

Naringenin
0.34mg
Luteolin
0.01mg
Isorhamnetin
5.65mg
Kaempferol
1.27mg
Myricetin
0.09mg
Quercetin
16.29mg

Nutrients percent of daily need

Calories:252.11kcal
12.61%
Fat:7.85g
12.07%
Saturated Fat:1.05g
6.54%
Carbohydrates:16.76g
5.59%
Net Carbohydrates:14.1g
5.13%
Sugar:8.02g
8.91%
Cholesterol:72.57mg
24.19%
Sodium:634.26mg
27.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.83g
53.66%
Vitamin B3:13.03mg
65.15%
Selenium:38.4µg
54.85%
Vitamin B6:1.02mg
51.08%
Vitamin K:39.05µg
37.19%
Phosphorus:307.86mg
30.79%
Vitamin A:1289.05IU
25.78%
Vitamin C:20.18mg
24.46%
Potassium:773.89mg
22.11%
Vitamin B5:1.93mg
19.34%
Folate:65.21µg
16.3%
Vitamin B1:0.22mg
14.7%
Vitamin B2:0.25mg
14.69%
Vitamin E:2.16mg
14.4%
Manganese:0.28mg
14.02%
Iron:2.4mg
13.36%
Magnesium:51.11mg
12.78%
Copper:0.23mg
11.42%
Fiber:2.67g
10.67%
Zinc:1.26mg
8.39%
Calcium:40.35mg
4.04%
Vitamin B12:0.23µg
3.78%