A mildly spicy vinaigrette tops mixed salad greens, soy-brushed chicken, and tangy grapefruit.

　　

Ingredients

serves 4, 2 1/2 cups per serving

　　

Salad

1 teaspoon canola or corn oil

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　1 tablespoon soy sauce (lowest sodium available)

　　8 cups mixed salad greens

　　1 cup grapefruit sections

　　1/2 cup thinly sliced red onion (about 2 ounces)

　　

Dressing

2/3 cup grapefruit juice

　　1 1/2 tablespoons honey

　　2 teaspoons cider vinegar

　　1/2 teaspoon crushed red pepper flakes

　　

Step 1

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 minutes. Brush the tops with half the soy sauce. Turn over. Cook for 4 minutes, or until the chicken is no longer pink in the center. Using a clean brush, brush the tops with the remaining soy sauce. Transfer to a plate and let cool slightly.

　　

Step 2

Meanwhile, arrange the salad greens on plates. Top each serving with the grapefruit and onion.

　　

Step 3

Cut the chicken into thin strips. Arrange on the salads.

　　

Step 4

In a small bowl, whisk together the dressing ingredients. Spoon over the salads.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 221

　　

Step 7

Total Fat: 3.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 66mg

　　

Step 13

Sodium: 201mg

　　

Step 14

Carbohydrates: 20g

　　

Step 15

Fiber: 3g

　　

Step 16

Sugars: 16g

　　

Step 17

Protein: 30g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 Fruit

　　

Step 20

1 Vegetable

　　

Step 21

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals