Grilled Chicken Salad
420 calories · 38 g protein · Lunch
Prep time
15 min
Cook time
14 min
Servings
2
Calories
420 per serving
Protein is the most useful nutrient to lean on during the menopause years, and this grilled chicken salad delivers 38 grams of it without weighing you down. A generous pile of greens, crisp vegetables, and a lemon-Dijon dressing keeps the plate fresh and filling, while the chicken does the heavy lifting for muscle support and appetite control.
It is an easy lunch to repeat on busy weeks: grill two extra breasts on Sunday and the salads take ten minutes to assemble on a weekday. Serve it as-is for a light meal, or add a slice of whole-grain bread if you need more energy before an afternoon workout.
Ingredients
- boneless, skinless chicken breasts (2 small)12 oz (340 g)
- olive oil, for grilling1 tbsp (15 ml)
- mixed salad greens6 cups (180 g)
- cherry tomatoes, halved1 cup (150 g)
- cucumber, sliced into half-moons1 cup (150 g)
- crumbled feta cheese1/2 cup (75 g)
- walnut pieces, toasted1/4 cup (30 g)
- extra-virgin olive oil, for dressing2 tbsp (30 ml)
- fresh lemon juice1 tbsp (15 ml)
- Dijon mustard1 tsp (5 ml)
- fine salt and black pepper, to taste1/4 tsp (1 g)
Directions
- 1
Pat the chicken breasts dry and season both sides with salt and pepper. Let them sit at room temperature for 10 minutes while you prepare the vegetables.
- 2
Heat a grill pan or outdoor grill over medium-high heat and brush the grates with the 1 tbsp of olive oil.
- 3
Grill the chicken for 6 to 7 minutes per side, until a thermometer inserted in the thickest part reads 165°F (74°C).
- 4
Transfer the chicken to a cutting board and rest for 5 minutes so the juices stay in the meat, then slice crosswise into strips.
- 5
Whisk the extra-virgin olive oil, lemon juice, and Dijon together in a small bowl until the dressing looks creamy, then season with a pinch of salt.
- 6
Toss the greens, tomatoes, and cucumber with the dressing in a large bowl. Divide between two plates and top with the sliced chicken.
- 7
Scatter the feta and toasted walnuts over the top and serve right away.
Developed by Carol, the home cook behind our recipes (a home cook in her 50s), with our nutrition writing team.
Nutrition (approximate)
420
Calories
38 g
Protein
22 g
Carbs
20 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓Grill extra chicken and refrigerate it for up to four days—it turns this lunch into a five-minute assembly job.
- ✓Toast the walnuts in a dry skillet for two minutes to bring out their flavor and add crunch without extra dressing.
- ✓For a dairy-free version, swap the feta for cubed avocado, which keeps the dish creamy and adds potassium.
