calorie free salad dressing

GRILLED CHICKEN SALAD

Grilled chicken salad is a light and refreshing dish that’s perfect for any time of year. It’s a great way to use up leftover grilled chicken, or you can easily grill some up specifically for this salad. The possibilities for toppings and dressings are endless, so you can customize it to your liking. 

INGREDIENTS

Grilled Chicken:

  • 1 to 1 ¼ lb boneless chicken breasts
  • 2 tbsp red wine vinegar or lemon juice
  • 2 tbsp olive oil
  • ½ tsp garlic powder
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • ¼ tsp salt
  • ¼ tsp pepper

Salad:

  • 1 head of romaine lettuce
  • ½ cucumber, chopped
  • ½ cup halved cherry tomatoes
  • 2-4 tbsp chopped red onion
  • ½ cup grilled corn
  • Roasted sweet potatoes (or sweet potato croutons, optional)
  • 1 avocado
  • Feta cheese (optional)
  • Honey mustard dressing

INSTRUCTIONS

  • In a small bowl, whisk together vinegar, olive oil, garlic powder, thyme, oregano, salt, and pepper until well combined.
  • Place chicken breasts in a shallow dish or sealable plastic bag. Pour marinade over the chicken, toss to coat, and refrigerate for at least 1 hour or up to 12 hours.
  • While the chicken marinates, prepare the salad dressing and other ingredients.
  • After marinating, remove the chicken from the marinade, shake off any excess, and discard the remaining marinade. Heat a grill or grill pan to medium-high. Grill the chicken for about 5 minutes on each side, or until it reaches an internal temperature of 165°F and is no longer pink.
  • To assemble the salad, place romaine lettuce in two bowls. Top with cucumber, cherry tomatoes, red onion, grilled corn, roasted sweet potatoes (or croutons), avocado, and sliced chicken breast. Drizzle with honey mustard dressing and serve!

NOTES

  • Roasted Sweet Potatoes: Feel free to make sweet potato croutons as an alternative if preferred.

Nutrition (per serving):

  • Calories: 756 kcal
  • Carbohydrates: 49g
  • Protein: 50g
  • Fat: 41g
  • Saturated Fat: 9g
  • Polyunsaturated Fat: 14g
  • Monounsaturated Fat: 14g
  • Cholesterol: 122mg
  • Sodium: 1315mg
  • Potassium: 939mg
  • Fiber: 13g
  • Sugar: 15g

ROAST PUMPKIN AND LENTIL SALAD

This Roast Pumpkin and Lentil Salad is a hearty, nutritious, and wholesome fall dish that can be enjoyed warm or cold. Plus, it’s both plant-based and gluten-free!

It’s hard to believe that sweater weather still hasn’t arrived in our country, especially with the unseasonably warm temperatures we’ve been experiencing. Wearing a t-shirt in November? It feels almost unreal!

Before the chill sets in, let’s savor a few more fresh, seasonal dishes like this vibrant Roast Pumpkin and Lentil Salad.

INGREDIENTS

  • 400 grams cooked brown lentils
  • 500 grams pumpkin
  • 100 grams baby spinach
  • 1 red onion
  • Olive oil
  • Salt & pepper
  • Fresh thyme

Toppings:

  • 3/4 cup pecans
  • 1/4 cup pumpkin seeds
  • 1 tbsp maple syrup
  • Salt & pepper to taste
  • 1/2 tsp cinnamon

Dressing:

  • 2 tbsp apple cider vinegar
  • 2 tbsp maple syrup
  • 4 tbsp olive oil
  • 1 garlic clove, minced

INSTRUCTIONS

Cook the Lentils: If using dry lentils, rinse about 100 grams under running water, then cook them in salted water for 30-40 minutes, or until tender. Alternatively, use 400 grams of pre-cooked canned lentils, draining and rinsing them well.

Prepare the Pumpkin: Preheat the oven to 200°C (390°F). Line two baking trays with parchment paper. Slice the pumpkin into cubes, removing the seeds, until you have about 500 grams. Arrange on a large tray, drizzle with olive oil, and season with salt, pepper, and thyme. Roast in the oven for 20 minutes, or until the pumpkin is tender and lightly caramelized at the edges. Once done, remove from the oven and set aside. Reduce the oven temperature to 160°C (320°F).

Toast the Toppings: Roughly chop the pecans and pumpkin seeds. Toss them with maple syrup, salt, pepper, and cinnamon until well-coated. Spread them out on a smaller baking tray and roast in the oven for 15 minutes at 160°C (320°F), or until golden brown and fragrant. Once baked, set aside to cool.

Make the Dressing: In a jar, combine the apple cider vinegar, maple syrup, olive oil, and minced garlic. Secure the lid and shake well until the dressing is emulsified.

Wilt the Spinach: Heat a small amount of olive oil in a pan over medium heat. Add the baby spinach and sauté until wilted.

Assemble the Salad: In a large bowl, combine the cooked lentils, sautéed spinach, roasted pumpkin, and sliced red onion. Drizzle with the dressing and toss everything together. Top with the toasted pecans and pumpkin seeds.

Serve: Serve immediately or refrigerate for up to 3 days.

NUTRITION INFORMATION (PER SERVING)

  • Calories: 336
  • Total Fat: 22g
    • Saturated Fat: 3g
    • Unsaturated Fat: 18g
  • Cholesterol: 0mg
  • Sodium: 212mg
  • Carbohydrates: 31g
    • Fiber: 9g
    • Sugar: 10g
  • Protein: 9g

This colorful and nourishing salad is a perfect way to celebrate fall while keeping things light and healthy.