Quick tips recipe for chef's salad and grilled chicken salad

A nutritional makeover updates this classic main-dish salad to include dark leafy greens, roasted peppers, lean chicken breast and creamy goat's cheese.

Preparation 15 minutes 

Cooking 15 minutes

Serves 6

Here's what you need

• 6 chicken tenderloins or 2 boneless skinless chicken breasts
• 750 ml (3 c) romaine or other dark green lettuce
• 750 ml (3 c) baby spinach leaves
• 180 g (6 oz) thinly sliced smoked lean ham, cut into strips
• 1 medium roasted yellow pepper, cut lengthwise into thin strips
• 1 medium roasted orange pepper, cut lengthwise into thin strips
• 18 grape or cherry tomatoes, halved
• 90 ml (3 oz) goat cheese, crumbled
• 125 ml (1⁄2 c) extra virgin olive oil
• 50 ml (1⁄4 c) balsamic vinegar
• 5 ml (1 tsp) Dijon mustard
• 1 clove garlic, crushed
• 3 ml (3⁄4 tsp) dried tarragon
• 1 ml (1⁄4 tsp) salt

Here is where you start

1. In a medium saucepan, gently simmer chicken in lightly salted water, uncovered, until cooked — 10 minutes. Drain well.

2. Divide lettuce leaves evenly among serving plates. Top each serving with 125 millilitres (1/2 cup) spinach, mounding it in the centre. Cut chicken lengthwise into thin strips. Place chicken, ham, pepper, tomato and goat cheese on each salad.

3. Whisk together oil, vinegar, mustard, garlic, tarragon and salt in a small bowl. Serve dressing in a jug with the salad.

Per serving: 331 Calories, 18 g Protein, 25 g Fat (including 7 g Saturated Fat), 45 mg Cholesterol, 12 g Carbohydrates, 2 g Fibre, 587 mg Sodium

A chef's salad can include any combination of meat, vegetables and cheese. You can substitute lean roast beef or turkey for some or all of the chicken and ham and add more salad vegetables to the mix, such as sliced cucumber and radishes. In place of goat cheese, try crumbled feta or cubes of Swiss or Havarti cheese.

This tangy mix of fresh fruit, lean chicken and salad vegetables is rich in antioxidants.

Preparation 15 minutes 

Refrigerate 30 minutes 

Cooking 6 minutes

Serves 4

Ingredients

• 50 ml (1⁄4 c) orange juice
• 45 ml (3 tbsp) freshly squeezed lime juice30 ml (2 tbsp) olive oil
• 15 ml (1 tbsp) white wine vinegar
• 2 ml (1⁄2 tsp) Dijon mustard
• 3 ml (3⁄4 tsp) saltFreshly ground black pepper, to taste
• 375 g (3⁄4 lb) boneless skinless chicken breasts
• 1 medium mango, peeled and cut into thin wedges
• 1 medium tomato, cored and cut into thin wedges
• 1⁄2 medium cucumber, seeded and thinly sliced
• 1 medium red onion, thinly sliced
• 1 L (4 c) mixed salad greens

The process

1. Whisk orange juice, lime juice, oil, vinegar, mustard, salt and pepper in a small bowl. Transfer 50 millilitres (1/4 cup) dressing to another small bowl, add chicken breasts and turn to coat. Refrigerate, covered, one hour. Reserve remaining dressing.

2. Preheat grill or barbecue to medium-hot. Grill chicken until browned on one side, or about three minutes. Baste with marinade from the bowl that held the chicken. Turn chicken and grill until cooked through, or three minutes. Transfer to a cutting board and let sit five minutes. Cut into thick slices.

3. Combine remaining dressing, mango, tomato, cucumber and onion in a large bowl. Add the grilled chicken. Serve over salad greens.

Per serving: 220 Calories, 19 g Protein, 17 g Fat (including 9 g Saturated Fat), 47 mg Cholesterol,17 g Carbohydrates, 3 g Fibre, 512 mg Sodium