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healthy grilled chicken salad

Grilled Chicken Salad

This vibrant grilled chicken salad combines juicy marinated chicken with crisp, colorful vegetables and a sweet-savory dressing. The honey-mustard curry marinade creates perfectly tender chicken that pairs beautifully with the Asian-inspired vegetable medley, all brought together by a punchy garlic-soy dressing.
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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 57 minutes
Servings: 4 people
Course: Main Course
Cuisine: Asian
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken Marinade:
  • 3 chicken cutlets
  • 1 tablespoon honey
  • 1 tablespoon mustard
  • 1/2 tablespoon olive oil
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
For the Salad:
  • 1 head lettuce chopped
  • 1/2 bunch scallions sliced
  • bamboo shoots drained
  • 5 baby corn cut into pieces
  • 1 yellow bell pepper cut into thin strips
  • 1 red bell pepper cut into thin strips
For the Dressing:
  • 4 teaspoons soy sauce
  • 1/4 cup oil
  • 1/4 cup vinegar
  • 1/4 cup sugar
  • 4 cloves garlic crushed

Equipment

  • Baking pan
  • Grill or broiler
  • Large mixing bowl

Method
 

  1. Make 3-4 diagonal slits in each chicken cutlet using a sharp knife to help the marinade penetrate.
  2. Place the chicken cutlets on a lined baking pan.
  3. In a small bowl, combine honey, mustard, olive oil, lemon juice, curry powder, salt, and black pepper. Pour this marinade over the chicken cutlets.
  4. Position your oven rack 8-10 inches from the top. Grill the chicken for 10-12 minutes, turning every few minutes to ensure even cooking.
  5. Remove chicken from the oven, cover, and let rest for 30 minutes to allow juices to redistribute.
  6. While the chicken rests, prepare the salad by combining lettuce, red and yellow bell peppers, baby corn, bamboo shoots, and scallions in a large bowl.
  7. For the dressing, mix soy sauce, oil, vinegar, sugar, and crushed garlic until well combined.
  8. About 30 minutes before serving, pour the dressing over the salad to allow the vegetables to absorb the flavors.
  9. Once the chicken has cooled, slice it into strips and gently toss with the dressed salad.
  10. Serve immediately for the perfect contrast between warm chicken and cool, crisp vegetables.

Notes

This salad is incredibly versatile - feel free to substitute the chicken with grilled shrimp or tofu. For a different flavor profile, try Italian seasoning or smoked paprika instead of curry powder. The vegetables can also be customized based on what you have available - cucumber, carrots, or cherry tomatoes work wonderfully.
The salad can be served warm or cold, making it perfect for meal prep. Store leftovers in an airtight container in the refrigerator for up to 3 days. For best results, keep the dressing separate if preparing in advance.