Grilled Chicken and Peach Salad with Watercress

This main-dish salad is summer eating at its very best. Grilled peaches add another level of sweet and savory to the dish.

from Disease Free
Grilled Chicken and Peach Salad with Watercress

This main-dish salad is summer eating at its very best. The fruity dressing balances the peppery bite of watercress. Grilled peaches add a summery touch. Plus, it’s high in protein and packed with good carbs.

Quick look

  • prep 20 min    cook 12 min

Healthy Cooking Tip

Look for unsweetened peach nectar in the natural foods section of your supermarket or in a natural foods store. Check to make sure that the juice has not been sweetened with high-fructose corn syrup.

Ingredients

    Marinade and Dressing
  • 1/3 cup unsweetened peach or apricot nectar (see Tip) or juice
  • 3 tablespoons canola oil
  • 4 teaspoons rice vinegar
  • 2 teaspoons reduced-sodium soy sauce
  • 2 slices (1/4″ thick) fresh ginger, peeled and crushed
  • 1 clove garlic, crushed and peeled
  • 1/4 teaspoon crushed red pepper
    Chicken and Salad
  • 1 pound boneless skinless chicken breasts, trimmed
  • 2 teaspoons canola oil
  • 2 peaches, peeled, pitted, and halved
  • 1 small red onion, cut into 1/2″-thick slices
  • 6 cups trimmed watercress sprigs, washed and dried

    How to make it   32 minutes, plus marinating time

  • 1

    To make the marinade and dressing: In a blender, combine the peach nectar, oil, vinegar, soy sauce, ginger, garlic, and pepper. Cover and blend until smooth.

  • 2

    To make the chicken and salad: Place the chicken in a zipper-seal bag. Add 1/4 cup of the juice mixture, seal the bag, and turn the chicken to coat. Refrigerate for at least 30 minutes or for up to 1 day. (Reserve the remaining marinade, covered, in the refrigerator, for dressing the salad.)

  • 3

    Set a fine-mesh vegetable grill topper on the grill. Preheat the grill to medium. Lightly oil the topper and grate by rubbing with a piece of oil-soaked paper towel. Brush the peaches and onion with the oil and place on the grill topper. Place the chicken on the grill grate. Cover the grill and cook, turning once halfway through cooking, until the chicken is browned and cooked through (an instant-read thermometer inserted in the center should register 170°F) and the onion and peaches are lightly browned, 10 to 12 minutes.

  • 4

    Cut the chicken into 1/4-inch-thick slices. Cut the peaches into wedges. Separate the onion rings. In a large bowl, combine the watercress, chicken, peaches, and onion. Add the reserved dressing and toss to coat well. One serving is 1 3/4 cups.

  • Nutritional Information(per serving)

    • Calories: 294
    • Fat: 16 g
    • Saturated Fat: 2 g
    • Cholesterol: 63 mg
    • Sodium: 167 mg
    • Carbs: 14 g
    • Protein: 25 g
    • Fiber: 2 g

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