Welcome to the first in our new series of low-calorie post-workout recipes!
To start things off we’ll introduce you to a summertime salad with basil vinaigrette — perfect for biting into after that intense interval workout on the elliptical. And the good news is it comes in at under 460 calories per serving, all without skimping on the chicken and cheese.
- 2 small boneless, skinless, chicken breasts, about 10 oz.
- Kosher salt and pepper
- 4 oz. Greek yogurt
- 1 clove garlic, minced
- 1 tablespoon finely minced sun dried tomatoes, not in oil
- 2 tablespoons finely minced fresh basil leaves
- 5 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- ½ teaspoon Dijon mustard
- 2 teaspoons honey
- 4 tablespoons water
- 1 head of butter or Boston lettuce, leaves separated
- ½ cup halved red and yellow cherry tomatoes, about 10 tomatoes
- 1/3 cup small pearl mozzarella balls, not in oil, about 10
Makes two salads.
Pound the chicken breasts to ½ inch thickness. Lightly season with kosher salt and pepper.
In a medium-sized bowl, mix together the yogurt, garlic, and sun dried tomatoes. Put the chicken breasts in the bowl and coat on both sides with the yogurt mixture. Put in the refrigerator, covered, for 2 hours.
To make the basil vinaigrette, add the olive oil, vinegar, Dijon mustard, honey and water to a small food processor or blender and blend together. Season with a pinch of salt and pepper. Refrigerate until needed. This dressing makes 4 servings.
Heat a barbecue grill to medium heat. Spray the grates with non-stick spray. Take the chicken out of the marinade. Grill the chicken breasts until cooked through, about 3-4 minutes on each side. Remove from the grill and chop.
To plate the salad, place the Boston lettuce on the bottom of the plate. Add the tomatoes and mozzarella balls. Top with half the chicken and serve with basil vinaigrette.
(Tip: If you don’t want to make the homemade vinaigrette, you can substitute a low-fat vinaigrette store-bought dressing and garnish with a few chopped basil leaves.)
Chicken Caprese Salad (per serving):
- Calories 287
- Protein 43.3g
- Carbs 11.3g
- Fiber 2.6g
- Sugars 7.2g
- Fat 7.5g
Basil Vinaigrette Dressing (per serving):
- Calories 164
- Protein .137g
- Carbs 3.8g
- Fiber .068g
- Sugars 3.6g
- Fat 16.9g