Chicken Salad with a Coriander-Mustard Dressing

2 Reviews
100% would make this recipe again

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

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Marinade : 8 h Preparation : 10 min Cooking : 20 min
300 calories/serving

Ingredients

2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/2 tbsp whole-grain mustard 0.3 oz
1/4 cup olive oil 2.2 fl.oz
1/2 tbsp sesame seed oil 0.3 fl.oz
1/2 tsp coriander seeds 0.1 oz
1 chicken breasts, boneless, skinless 11 oz
3/4 cup green/snap beans 2.9 oz
1 carrots 3.5 oz
6 button (white) mushrooms 2.9 oz
1/4 Boston lettuce, or oak leaf 1.8 oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 tbsp fresh cilantro [optional] 0.1 oz

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. 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.
  3. 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

per 1 serving (290 g)

Amount

% Daily Value

Calories

300

Fat

12 g

18 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

80 mg

Sodium

140 mg

6 %

Carbohydrate

11 g

4 %

Fibre

3 g

11 %

Sugars

4 g

Net Carbs

8 g

Protein

37 g

Vitamin A

69 %

Vitamin C

24 %

Calcium

6 %

Iron

16 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives 4
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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