Healthy, Easy Barbecue Recipes
Barbecue ChickenBarbecue Chicken Chop Salad
Devin Alexander is a chef and host of Healthy Decadence with Devin Alexander on Discovery Health. Here, she gives a down-home classic a healthy makeover.
Start to finish: 15 minutes
Makes: 4 servings
4 4-ounce boneless chicken-breast halves, visible fat removed
1 teaspoon extra virgin olive oil
Salt and pepper to taste
4 tablespoons barbecue sauce
10 cups finely shredded romaine lettuce
2 cups seeded, diced, chopped tomatoes
1 1/2 cups seeded, diced cucumber
2 cups diced zucchini
2 ounces light cheddar cheese, finely shredded
Chopped red onion (to taste)
1/4 cup balsamic vinegar
2 tablespoons Dijon mustard
1 tablespoon honey
2 tablespoons extra virgin olive oil
2 tablespoons finely chopped fresh basil leaves
Pinch of salt
Black pepper, to taste
Note: Instead of making your own dressing, you can substitute 3/4 cup prepared light balsamic vinaigrette with 2 tablespoons chopped basil.
Preheat the grill to high heat. Place the chicken between two sheets of plastic wrap or waxed paper on a cutting board. Using the flat head of a meat mallet (or a rolling pin), pound the chicken until it is 1/2 inch thick. Rub each breast with the olive oil, salt and pepper. Grill 3 to 5 minutes per side, or until cooked through. Let chicken cool.
Whisk together the vinegar, mustard and honey. Slowly whisk in the oil. Stir in the basil and season with salt and pepper. Chop the chicken and transfer it to a medium bowl. Mix in the barbecue sauce and stir to coat. In a large serving bowl, toss the lettuce, tomatoes, cucumber, zucchini, cheddar, red onions, and dressing. Top with the chicken and serve.
Nutrition facts per serving: 337 calories, 30g protein, 27g carbohydrate, 13g fat (3g saturated), 5g fiber
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