Thursday, July 14, 2016

A Dieter's House Salad

From the kitchen of One Perfect Bite...Here is another main course salad for those who are watching their weight. It is unusual because no oil is used in the dressing that's used to coat the salad greens. I've found that a pan reduction nicely serves that purpose without adding additional fat to the salad. I use baby spinach as the base for my salad because it is so nutritious, but feel free to use any green you  like. I've used mushrooms and zucchini as my add-ins, but any low-carb vegetable can be used. Do use the cucumber. It adds some needed crunch to an otherwise soft salad and you will appreciate the crispness it adds to the greens. This is a large, filling salad that I think you will enjoy. Here is how it is made.

Dieter's House Salad
...from the kitchen of One Perfect Bite


2 large handfuls baby spinach or mixed salad greens of your choice
1/4 cucumber, peeled and thinly sliced
1/4 cup thinly sliced mushrooms
1/2 small zucchini, peeled and cut in thin slices
1 fresh tomato cu.t in small chunks
Non stick cooking spray
Garlic salt and freshly cracked black pepper
4 to 6-oz. boneless, skinless chicken breast, halved lengthwise if more than 1/2-inch thick
3/4 cup water, divided use
Salt and pepper to taste


1) Combine spinach, cucumber, zucchini and tomato in a large shallow bowl. Sprinkle lightly with salt and pepper. Set aside.
2) Spray an 8 or 10-inch nonstick skillet with cooking spray. Heat over high heat until pan is hot. Liberally sprinkle both sides of chicken with garlic salt and freshly cracked pepper. Place in pan and sear breast for two minutes per side, or until chicken is nicely browned. Add 1/2 cup water to pan and simmer/braise chicken for eight to 10 minutes longer, turning once. Remove chicken and cut into cubes or chunks. Add to salad. Add reserved 1/4 cup water to pan and bring to a boil. Pour over salad and toss. Season to taste with additional salt and pepper. Serve immediately. Yield: 1 main course salad.

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