Grilled Chicken with Tomato-Avocado Salad

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Photo: Johnny Autry; Styling: Cindy Barr and Lindsey Lower  

Nutritional Information

Amount per serving

• Calories: 448
• Fat: 23.9g
• Saturated fat: 3.6g
• Monounsaturated fat: 13.5g
• Polyunsaturated fat: 4.7g
• Protein: 39g
• Carbohydrate: 21.4g
• Fiber: 5.9g
• Cholesterol: 98mg
• Iron: 2.4mg
• Sodium: 618mg
• Calcium: 68mg

Ingredients

• 1/4 cup nonfat buttermilk
• 3 tablespoons canola mayonnaise $
• 2 tablespoons minced fresh flat-leaf parsley
• 1 tablespoon minced shallots
• 1 teaspoon minced fresh thyme
• 1 teaspoon cider vinegar
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon kosher salt
• 1 garlic clove, minced
• 4 (6-ounce) skinless, boneless chicken breast halves
• Cooking spray
• 1 1/2 tablespoons olive oil
• 1 teaspoon onion powder
• 3/4 teaspoon ground cumin
• 3/4 teaspoon kosher salt, divided
• 1/4 teaspoon chipotle chile powder
• 2 ears yellow corn, shucked
• 1 small red onion, cut into 1/2-inch slices
• 2 yellow tomatoes, each cut into 4 slices
• 2 red tomatoes, each cut into 4 slices
• 1 cup cherry tomatoes, halved $
• 1 sliced peeled ripe avocado

Preparation

1. 1. Preheat grill to high heat.
2. 2. Combine first 9 ingredients in a small bowl; stir with a whisk. Chill buttermilk mixture until ready to serve.
3. 3. Lightly coat chicken with cooking spray. Combine oil, onion powder, cumin, 1/2 teaspoon salt, and chipotle; rub evenly over chicken. Coat corn and onion with cooking spray. Arrange chicken, corn, and onion on grill rack; grill 8 minutes or until done, turning chicken and onion once and corn occasionally. Remove from grill; let stand 5 minutes. Cut corn kernels from cobs.
4. 4. Slice chicken. Arrange 1 breast on each of 4 plates. Arrange 2 yellow and 2 red tomato slices on each plate. Top each serving with 1/4 cup cherry tomatoes. Divide corn, onion, and avocado evenly among plates. Sprinkle 1/4 teaspoon salt over salads. Drizzle about 1 1/2 tablespoons dressing over each salad.

Chicken and Vegetable Soup

 

Ingredients

• 1 1/2 tablespoons extra-virgin olive oil
• 1 cup chopped onion 
• 1/2 cup chopped carrot 
• 1 tablespoon minced fresh garlic
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 1 thyme sprig
• 3 cups fat-free, lower-sodium chicken broth
• 1 (14.5-ounce) can no-salt-added, fire-roasted diced tomatoes, undrained
• 1/2 cup uncooked orzo (rice-shaped pasta) or pastina (tiny star-shaped pasta)
• 5 ounces green beans, cut into 1-inch pieces (about 1 cup)
• 1 cup shredded skinless, boneless rotisserie chicken breast 
• 2 ounces fresh Parmesan cheese, grated (about 1/2 cup) 

Preparation

Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through thyme) to pan; sauté 4 minutes. Add broth and tomatoes; bring to a boil. Add pasta and beans; cook 5 minutes. Stir in chicken, and sprinkle with cheese. Discard thyme.