Hubby and I are feeling a bit tubby, so we are watching what we are eating lately. This new development in our lives has left our old menu with huge holes that gravy laden dishes once occupied. So we are trying new things and so far, with the help of MyFitnessPal, we are having some success. (but more on that later)
One of our weekly meals for the past couple of weeks has been Super Salad with Grilled Soy, Garlic Chicken. It is relatively low calorie (if you use restraint on your dressing amount) and has a ton of flavor. It is a great weeknight meal for summer and leaves very few dishes to clean up afterward.
We kind of customize it as Hubby and I like different things — also he gets more oz. of meat and more calories than I do in my diet. My salad (left) has 4 oz chicken. His (right) has a whole chicken breast (about 7.5 oz).
There is no size reference in the below pictures, but if you look at the featured picture on this article, you can see the salads side by side and with the salad dressing bottles as a size comparison. These are huge serving bowls.
Here is the recipe:
Super Salad with Grilled Soy, Honey, Garlic Chicken (Serves 2)
Put chicken in marinade about 4-6 hours prior to grilling. Turn it once during the day so the sauce coats all the chicken well.
- 2 Raw Chicken breasts, pounded to uniform thickness. (I put mine in a gallon ziplock and pound it so it makes no mess. Then just pour in the marinade and put the bag of chicken in the fridge in a large bowl to prevent leaking)
- 1/4 C Soy sauce (optional use low sodium type)
- 1 Small Onion, sliced
- 1/2 tsp ground ginger (cooking spice)
- 1/2 tsp chopped or crushed garlic
- 1/8 C honey (warmed in the microwave so it is thin)
After 4-6 hours, take chicken out of marinade and put it on a hot grill. You can brush the marinade on the chicken as it cooks, if you want more flavor, but it is not necessary. Discard any unused marinade. It has no oil, so you can just dump it down the kitchen sink.
Cook chicken until cooked through. About 6-8 minutes per side depending on how hot your grill is. When done, tent with foil and set aside for a few minutes.
Make your salad:
Salad (makes 2 large salads)
Pretty much other than the lettuce, all the ingredients below are optional and you should tailor them to whatever you like. I am including what I put on my salad for inspirational purposes.
- 1/2 head of iceberg lettuce, washed and torn into bite sized pieces
- 12 Cherry tomatoes or “Splendido tomato bites”
- 1/3 Cucumber, sliced
- 12 black olives
- 1/4 C. rinsed garbanzo beans
- 1/2 chopped green, red, or yellow peppers ( or all 3 colors)
- 1 rib of celery, washed and sliced
- 1 scallion, washed and sliced
- 2 White Mushrooms, washed and sliced
- Salt & Pepper to taste
- Sprinkle with 1 Tbsp cooked quinoa
- Top with 3 Tbsp of your favorite dressing. My favorite with this chicken is Thousand Island or Green Goddess.
- And of course, don’t forget to slice and add your grilled chicken.
This whole dinner (which is a LOT of volume) (and as configured above) is under 500 calories, and has 34 grams of protein. Of course it matters what you choose to put on it. It “can” be low on fat and sodium depending on the ingredients you use. There is fat if you use the green goddess or thousand island dressings, but you could also have this with a vinaigrette or some lower fat option. Even with the “full sodium” soy sauce, it still comes in under 1600 grams of sodium, which still fits in my sodium allowance for the day. (but you could make it with low sodium soy sauce and have even less).