Grilled Italian Chicken Salad

Gluten Free
Dairy Free
Low Fod Map
Health score
19%
Grilled Italian Chicken Salad
45 min.
4
231kcal

Suggestions


Looking for a delicious and healthy meal that’s perfect for any time of the day? Look no further than this Grilled Italian Chicken Salad! Bursting with flavor and packed with nutrients, this dish is not only gluten-free and dairy-free, but it also adheres to a low FODMAP diet, making it a fantastic choice for those with dietary restrictions.

Imagine tender, juicy chicken breasts marinated in a zesty blend of balsamic and raspberry vinegars, complemented by a sprinkle of Italian dressing mix. Grilled to perfection, the chicken is then sliced and served atop a vibrant bed of mixed salad greens, creating a colorful and appetizing presentation. The addition of fresh Roma tomatoes adds a burst of sweetness, making each bite a delightful experience.

This salad is not just a feast for the eyes; it’s also a wholesome meal that’s low in calories, with each serving containing just 231 kcal. Whether you’re looking for a light lunch, a satisfying main course, or a refreshing dinner option, this Grilled Italian Chicken Salad fits the bill. Plus, it’s quick to prepare, taking only 45 minutes from start to finish, so you can enjoy a gourmet meal without spending hours in the kitchen.

Gather your ingredients and fire up the grill for a dish that’s sure to impress family and friends alike. Your taste buds will thank you!

Ingredients

  • tablespoons balsamic vinegar 
  • 0.7 cup plum tomatoes chopped (Roma)
  • 0.7 ounce salad dressing italian
  • 0.3 cup raspberry vinegar 
  • cups the salad mixed
  • 1.3 pounds chicken breast halves boneless skinless
  • tablespoon vegetable oil 
  • 0.3 cup water 

Equipment

  • bowl
  • grill

Directions

  1. In medium bowl, mix vinegars and water. Stir in dressing mix. Stir in oil. Divide dressing mixture in half.
  2. Place chicken in shallow glass or plastic dish or heavy-duty resealable plastic food-storage bag.
  3. Pour half of the dressing mixture over chicken; turn chicken to coat. Cover dish or seal bag and refrigerate 15 minutes. Cover and refrigerate remaining dressing mixture.
  4. Heat coals or gas grill for direct heat.
  5. Remove chicken from marinade; reserve marinade. Cover and grill chicken over medium heat 15 to 20 minutes, turning and brushing with marinade occasionally, until juice of chicken is clear when center of thickest part is cut (170F). Discard any remaining marinade.
  6. Cut chicken into slices.
  7. Serve chicken on salad greens with remaining dressing mixture. Top with tomatoes.

Nutrition Facts

Calories231kcal
Protein56.41%
Fat33.46%
Carbs10.13%

Properties

Glycemic Index
32
Glycemic Load
1.16
Inflammation Score
-7
Nutrition Score
18.182608420434%

Flavonoids

Naringenin
0.27mg
Kaempferol
0.04mg
Myricetin
0.05mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:231.48kcal
11.57%
Fat:8.24g
12.68%
Saturated Fat:1.49g
9.29%
Carbohydrates:5.61g
1.87%
Net Carbohydrates:5.14g
1.87%
Sugar:2.85g
3.17%
Cholesterol:90.72mg
30.24%
Sodium:234.84mg
10.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.25g
62.5%
Vitamin B3:15.35mg
76.77%
Selenium:45.72µg
65.31%
Vitamin B6:1.14mg
57.22%
Phosphorus:334.39mg
33.44%
Vitamin C:21.04mg
25.51%
Potassium:748.78mg
21.39%
Vitamin B5:2.13mg
21.27%
Vitamin A:1054.37IU
21.09%
Magnesium:50.14mg
12.54%
Vitamin K:12.43µg
11.84%
Manganese:0.22mg
10.8%
Vitamin B2:0.18mg
10.54%
Folate:33.78µg
8.45%
Vitamin B1:0.12mg
8.29%
Zinc:1.03mg
6.9%
Iron:1.12mg
6.22%
Vitamin E:0.87mg
5.79%
Copper:0.1mg
4.93%
Vitamin B12:0.28µg
4.72%
Calcium:23.47mg
2.35%
Fiber:0.47g
1.89%