Grilled Chicken with Carrot-Cabbage Slaw

Grilled Chicken with Carrot-Cabbage Slaw

Grilled Chicken with Carrot-Cabbage Slaw
 
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Nutrition Information
  • Serves: 4
  • Serving size: 1 container
  • Calories: 263
  • Fat: 6g
  • Saturated fat: 1g
  • Trans fat: 0g
  • Carbohydrates: 15g
  • Sugar: 7g
  • Sodium: 302mg
  • Fiber: 5g
  • Protein: 37g
Recipe type: Main Dishes (Meat, Chicken, Fish)
Prep time: 
Cook time: 
Total time: 
Copyright Toby Amidor, Smart Meal Prep for Beginners, Rockridge Press, 2018. Photo courtesy of Elysa Weitala
Ingredients

  • For the chicken
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground paprika
  • 1 teaspoon mustard powder
  • ¼ teaspoon salt
  • Nonstick cooking spray
  • 4 (5-ounce) skinless, boneless chicken breasts

  • Herb Yogurt Dressing
  • 1 cup nonfat plain Greek yogurt
  • ½ cup fresh basil leaves, roughly chopped
  • ½ cup fresh parsley, roughly chopped
  • 1 scallion, roughly chopped
  • 1 tablespoon canola oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon honey
  • ¼ teaspoon salt

  • For the slaw
  • 4 cups shredded red or green cabbage (about 1 small head)
  • 4 medium carrots, trimmed, peeled, and shredded
  • 4 servings (1/2 cup) Herb-Yogurt Dressing (recipe below)
Instructions
  1. To make the chicken, preheat the oven to 375-degrees Fahrenheit.
  2. In a small bowl, combine the garlic powder, onion powder, thyme, paprika, mustard powder, and salt. Using clean hands, pat the dry rub over both sides of the chicken breasts.
  3. Preheat a grill or grill pan coated with cooking spray over medium-high heat. Add the chicken breast and cook, flipping once, until browned on both sides, about 15 minutes.
  4. Transfer the chicken to an 8-by-8-inch baking dish and place in the oven for about 15 minutes until the chicken reaches a minimum internal cooking temperature of 165-degrees Fahrenheit. Set the chicken aside to cool. Once cooled, slice each chicken breast into thin strips.
  5. To make the Herb-Yogurt Dressing, in a blender, process the yogurt, basil, parsley, scallion, oil, lemon juice, honey, and salt together until smooth.
  6. Transfer the dressing to a container, cover, and refrigerate for at least 30 minutes before using. Yields 1¼ cups.
  7. To make the slaw, mix together the shredded cabbage and carrots in a medium bowl. Add ½ cup of the Herb-Yogurt Dressing and toss to combine.
  8. Into each of 4 containers, place 2 cups of slaw and top with 1 sliced chicken breast.
  9. To store, place airtight containers in the refrigerator for up to 5 days. To freeze, place the chicken only in freezer-safe containers for up to 2 months. To defrost, refrigerate overnight. The chicken can be eaten cold with the slaw. Alternatively, reheat individual servings uncovered in the microwave on high for about 45 seconds.

 

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