Orange Honey Balsamic Chicken Super Salad

 

The good thing about having super salad is that you can pretty much eat as much as you want.   If you are hungry, it is one of the few things you can eat until you are full.  The calories are so low in salad and chicken that it fits into any diet. I am on 1200 calories a day now, and it fits (with room to spare).   And it tastes pretty darn good too!  Plenty of flavor!

 

Of course, the dressing is the most evil part of the salad, so you will need to have a good low-calorie dressing to keep this dinner low calorie.  I found a brand called Bolthouse Farms.  They have a variety of dressings, but I like the Honey Mustard (45 Calories for 2 Tbsp)., Ranch (45 Calories for 2 Tbsp) and Raspberry Vinaigrette (30 Calories for 2 Tbsp).

According to myfitnesspal, the calories for this dinner are under 300.

I did have to enter in my recipe for the chicken into the custom recipes section and stated it was 16 servings.  I do this because then I can only have a few ounces and my husband can have more than me.  This way, he can copy my dinner into his profile and just edit the amount of servings according to how may ounces he eats.  So in the below example, this was my salad, and I had 3.5 ounces of chicken.   I know it’s not terribly accurate, but in this case, since you don’t actually consume the marinade (most of it goes down the kitchen sink once the chicken is done marinating), it is probably fewer calories in actuality than what I am getting dinged for in my budget.

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I have previously posted 2 other super salad dinners; Lemon Garlic Marinated Chicken Breasts Super Salad  and Grilled Soy Honey Garlic Chicken Super Salad.  We needed a third super salad so we can cut out another dinner which had higher calories.

Tonight we made this one and it was tasty!  By the way, that bowl it is in — that is a Corelle Livingware  2 quart serving bowl.  It’s about 10 inches across and 3 inches deep. It’s huge!  You get that much salad!

 

Orange Honey Balsamic Chicken Super Salad

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Ingredients

  • 1 small Onion, quartered
  • 1/2 tsp. Onion Powder
  • 1 tsp Rosemary, ground into powder
  • 1/2 tsp Thyme, ground into powder
  • 1/4 tsp dried mustard
  • 1/4 tsp each of salt & pepper
  • 1/4 cup balsamic vinegar
  • 1 teaspoon Honey
  • 2 ounces (about 2 frozen ice cubes worth) Fresh Orange Juice
  • 16 ounces Boneless, Skinless Chicken Breasts, pounded flat
  • Salad fixings of your choice (lettuce, tomato, cucumber, garbanzo beans, croutons, etc)
  • Salad Dressing of your choice

Instructions:

  1. Grind the spices together with a mortar and pestle until they are mostly powdered (no large chunks of rosemary remaining).
  2. In a measuring cup, heat the orange ice cubes until melted (or just use fresh orange juice).
  3. Add the balsamic vinegar to the mixing cup.
  4. Add the spices to the mixing cup.
  5. Mix well.
  6. Add the honey to the mixture and microwave for 15 seconds (just to melt the honey). Stir.
  7. Pound 2 large organic chicken breasts (Costco Organic Chicken Breasts) until they are about 1/2 inch thick and uniformly thick throughout.
  8. Put the breasts in a large ziplock bag and add the marinade into it.
  9. Toss it around a little bit to coat the chicken.
  10. Let this marinate in the refrigerator for about 3 to 4 hours.
  11. Remove from the marinade and grill the chicken until cooked through. Discard the unused marinade.

Slice the chicken and serve on top of your favorite large salad.

 

 

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