dish
Grilled Chicken, Beet and Cucumber Salad with Feta and Yogurt Dressing

4
Serves
430
Calories
16
Nutrients
18
Vitamins

Ingredients

1 teaspoon Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1/2 cup non-fat yogurt
1 cup non-fat plain yogurt
1 clove garlic , minced
2 tablespoons honey
2 tablespoons chopped fresh cilantro leaves
8 small beets , boiled, peeled and cut into wedges
4 small red Bliss potatoes , boiled and cut into wedges
1 medium cucumber , peeled and sliced
8 cups mixed baby greens
1/2 cup crumbled feta cheese

Cooking Instructions

For the dressing:
1. Whisk the mustard and lemon juice together. Continue whisking and add the olive oil and yogurt. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 3 days.)

For the chicken:
1. Combine the yogurt, garlic, shallot, honey, cilantro, lemon juice and zest in a bowl. Add the chicken and coat it evenly with the marinade. Cover the bowl and refrigerate for at least 1 hour or overnight.

2. Preheat the grill.

3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.

4. Place the chicken on the hot grill and cook until the juices run clear, about 6 to 8 minutes per side. Set aside to cool.

For the salad:
1. When the chicken is cool enough to handle, slice it into strips and place it in a mixing bowl. Add the beets, potatoes, cucumber and half of the dressing and toss to combine.

2. In a separate bowl, toss the greens with the remaining dressing.

3. To serve, arrange the greens on individual plates, place the chicken mixture on top and sprinkle with feta cheese.

Serving Size: 1 chicken breast with 2 cups of salad and 2 Tb of dressing

Nutrition Information

Number of Servings: 4
Calories
430
Protein
40 g
Total Carbohydrate
44 g
Dietary Fiber
6 g
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar
25 g
Total Fat
11 g
Saturated Fat
5 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
93 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
36 %
Percent Calories from Carbohydrate
40 %
Percent Calories from Fat
23 %
Vitamin A
2580 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
15 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
3 mcg
Vitamin C
55 mg
Vitamin D
19 IU
Folate
140 mcg
Vitamin E
2 IU
Vitamin K
238 mcg
Pantothenic Acid
2 mg
Calcium
381 mg
Iron
4 mg
Phosphorus
385 mg
Potassium
1468 mg
Sodium
785 mg
Zinc
3 mg