Chicken Salad with a Coriander-Mustard Dressing

Chicken Salad with a Coriander-Mustard Dressing

Grilled chicken breasts on a bed of lettuce and mixed vegetables, with a coriander-mustard dressing.

2 servings
Marinade 8 h
Preparation 10 min

Cooking 20 min

330 calories per serving 


Ingredients

2 tbsp lemon juice, freshly squeezed   3/4 lemon
1/2 tbsp whole-grain mustard   8 mL
1/4 cup olive oil   65 mL
1/2 tbsp sesame seed oil   8 mL
1/2 tsp coriander seeds, crushed   0.4 g
1 chicken breasts, boneless, skinless   300 g
3/4 cup green/snap beans   80 g
1 carrots, cut into matchstick sized pieces   100 g
6 button (white) mushrooms, thinly sliced   80 g
1/4 Boston lettuce, or oak leaf   50 g
2 slices bacon, chopped   40 g
  paper towels    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp fresh cilantro [optional]   2 g

Before you start

The chicken must be marinated overnight before cooking.

Method

Marinate

  1. In a small bowl, combine the lemon juice, mustard, olive oil, and sesame oil. Crush the coriander seeds then add them to the bowl.
  2. Put the chicken breasts in a shallow dish. Pour about half of the dressing over the chicken (just enough to cover). Marinate overnight in the refrigerator. Refrigerate the remaining marinade to be used as a salad dressing.

Cook

  1. Prepare the vegetables: boil the green beans 7-8 min in a pot of salted boiling water, then immerse in cold water to stop the cooking and fix the colour. Julienne the carrots into matchstick sized pieces. Thinly slice the mushrooms lengthwise. Tear the lettuce into small pieces. Arrange the lettuce onto individual serving plates. Mix the other prepared vegetables in a bowl and set aside.
  2. In a nonstick pan, fry the chopped bacon until crisp. Transfer the bacon to a paper towel to absorb the excess fat, then add it to the bowl with the vegetables.
  3. Cook the chicken breasts on a medium grill for 10-12 min, or in a broiler pan in the oven, basting occasionally with some of the marinade and turning them once, until cooked through. Add salt and pepper. Slice the breasts on a bias into thin pieces.
  4. Pour the remaining unused dressing over the vegetables, season with salt and pepper to taste, them mix well. Distribute the vegetables over the lettuce on the individual serving plates. Arrange the chicken pieces on top of each plate. Garnish with fresh cilantro leaves.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

14 g

22 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

90 mg

Sodium

270 mg

11 %

Carbohydrate

11 g

4 %

Fibre

3 g

11 %

Sugars

4 g

Protein

39 g

Vitamin A

70 %

Vitamin C

25 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Manganese, Vitamin C, Vitamin D
Good source of :
Copper, Folacin, Iron, Magnesium, Vitamin B1, Vitamin B12, Vitamin E, Zinc
Excellent source of :
Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin K

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Diabetes-friendly | High Iron | Low Calorie | Low Saturated Fat | Low Sodium | Barbecue/Broil/Grill | Marinate

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