Chicken and Veggie Salad

The Recipe's Story

 

It was time for another lunch invention to change up the standard sandwich. This lunch has five ingredients and just three seasonings and you can make it in under ten minutes. It is so simple I can hardly call it a recipe. Chicken is a low fat high protein meat. Corn is high in fiber and contains vitamin C, B3, B5, and magnesium. Green beans are a good source of fiber as well as vitamin C, A, K, and magnesium. Drizzling the salad with balsamic vinegar adds huge flavor, no fat, low calories (just 14 per T) and contains melanoidins, acetic acid, and polyphenols. This salad is a low calorie, filling, gluten free lunch that can be made in a pinch.

 

Balsamic Vinegar is like wine. The longer it is aged the better it gets. If you purchase a balsamic vinegar for dressing a salad or dipping bread try to find a bottle that has aged several years. The difference is a thick syrup with rich flavor and low acidity. The balsamic vinegar also sweetens over time. My favorite is an 18 year aged balsamic I found in Leavenworth, WA from The Oil and Vinegar Cellar. You can purchase flavored oils and vinegars such as fig (a favorite of mine) or pure olive oil and balsamic vinegar.

 

Chicken and Veggie Salad

 

2 cups green beans, cut into 1 inch pieces

2 ears of corn, husk and silk removed

1 lb chicken breast, butterflied and tenderized

1 T olive oil

2 tsp. garlic powder

salt and pepper

4 T balsamic vinegar

 

1. Fill a large pot with water and bring to a boil. Add corn and green beans and bring the water back to a boil. Remove the corn and green beans after 3 minutes.

 

2. Cut the corn off the cob and add to a bowl along with the green beans.

 

3. In a medium skillet heat the olive oil over medium heat. Season the chicken with the garlic powder, salt and pepper. Place chicken breast in pan and allow to cook for 7 or 8 minutes or until brown and golden. Flip and repeat until chicken breast is cooked. Remove from heat and cool slightly. Slice chicken into 1 inch pieces and add to bowl.

 

4. Just before serving drizzle the balsamic vinegar over the salad and toss to combine ingredients. Serve salad warm, cold or at room temperature.

 

Servings: 4

Calories: 219 per serving