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Low-Fat Garlic Herb Chicken Breast on Lentil and Arugula Salad
Photo © John Mitzewich
At a Glance
Prep Time : 10min
Cook Time : 20min
Course : Dinner, Entree, Lunch, Main Course, Salad
Special : Easy, High Protein, Low Calorie, Low Carb, Low Fat, Nutrient Dense
Type of Prep : Grill
Cuisine : Fusion, Italian, U.S. Regional
 
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Low-Fat Garlic Herb Chicken Breast on Lentil and Arugula Salad

From John Mitzewich,
Your Guide to American Food.
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This satisfying, low-fat chicken breast recipe is full of flavor, and very nutritious. The contrast between the hot, aromatic chicken breast, and the cool, savory salad makes for an interesting and delicious plate.

Makes 4 Portions of Garlic Herb Chicken Breast on Lentil and Arugula Salad

INGREDIENTS:

  • For the chicken breasts:
  • 4 boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 4 cloves garlic, roughly chopped
  • 1 tbsp dried Italian herb mix (rosemary, thyme, basil, oregano, marjoram)
  • 1 tsp fresh ground black pepper
  • salt to taste
  • 1/2 lemon, juiced
  • .
  • For the salad:
  • 2 cups cooked lentils, drained, cooled
  • 2 tbsp olive oil
  • 1/4 cup rice vinegar
  • 1/2 lemon, juiced
  • 1 tbsp Dijon mustard
  • salt and fresh ground black pepper to taste
  • 4 cups arugula leaves, washed, dried
  • lemon wedges to garnish, optional

PREPARATION:

Combine all the chicken breast ingredients in a zip lock plastic bag and shake to combine. Refrigerate for 2 to 8 hours to marinate. Add the lentils, olive oil, vinegar, mustard, lemon, salt and pepper to a mixing bowl; mix well to combine. Just before serving, fold in the arugula, and divide salad on four plates.

Remove chicken from the marinade and remove any pieces of garlic, so they don’t burn on the grill. Season the chicken with additional salt if desired. On a hot, preheated grill pan, cook for about 5 minutes per side, or until done. Chicken can also be grilled, broiled, or pan fried.

Top the cold lentil and arugula salad with a chicken breast and serve with lemon wedges.

Note: Lentil salad can be made well in advance, with the arugula leaves added just before service.
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