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Pan-Grilled Chicken Over Salad

Prep time:  5 minutes

Cook time: 15-20 minutes

Recipe makes: 4 servings

What you need:

  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh rosemary
  • 4 skinless chicken breast halves, about 3 ounces each
  • Salt substitute and pepper
  • 1/2 cup chopped broccoli
  • 1/2 cup chopped cauliflower
  • 1/2 cup chopped zucchini
  • 1/2 cup sliced carrots
  • 1/2 cup sliced red onions
  • 1 tomato, diced
  • 4 cups mixed salad greens
  • 2 tablespoons light dressing (optional)

Equipment and supplies:

  • Knife and cutting board for chopping
  • Measuring cups and spoons
  • Cooking spray
  • Grill pan (one with ridges on the bottom works best)
  • Meat thermometer (optional)

What to do:

  1. Sprinkle the parsley and rosemary over the chicken breasts. Coat the grill pan with cooking spray and heat it over medium-high heat. Pan-grill the chicken breasts, turning them over halfway through cooking. Cook for about 5 to 8 minutes per side, but be sure to test for doneness.

    The best way to know when the chicken is done is to check it with a meat thermometer: Chicken is fully cooked when it has an internal temperature of 165°F (74°C). If you don't have a meat thermometer, cut all the way into the chicken to be sure it's no longer pink.
  2. Add the broccoli, cauliflower, zucchini, carrots, red onions, and tomato to the grill pan. Cook for 2 minutes longer, stirring occasionally.
  3. Toss the salad greens with the dressing (if using), then put the greens on 4 plates and top with the chicken breasts and vegetables. Season with salt substitute and pepper to taste. Serve immediately.

Nutritional analysis (per serving):

  • 150 calories
  • 20g protein
  • 4g fat
  • 1g sat. fat
  • 10g carbohydrate
  • 3g fiber
  • 55mg cholesterol
  • 240mg sodium
  • 5g sugars

Serves: 4

Serving size:1 chicken breast with salad

Date reviewed: November 2015