Grilled Chicken and Melon Salad

Author: Canadian Living

This lunch or light supper salad is a cornucopia of sweet melon, mellow avocado, savoury grilled chicken and bright citrus flavourings. You can prepare the dressing, grill the chicken and scoop out the melons earlier in the day for last-minute assembly.

  • Portion size 4 servings

Ingredients

  • 1 teaspoon grated orange rind
  • 1 teaspoon grated lime rind
  • 1/4 cup orange juice
  • 1/4 cup lime juice
  • 1/4 cup vegetable oil
  • 2 teaspoons grated gingerroot
  • 1/2 teaspoon hot pepper flakes
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 boneless skinless chicken breasts
  • 1 sweet red pepper cored, seeded and quartered
  • 2 cloves of garlic minced
  • 2 cantaloupes
  • 1 stalk lemongrass optional
  • 2 avocados
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped fresh coriander
  • 2 tablespoons finely chopped red onions
  • 4 lime wedges (optional)

Method

In liquid measure, whisk together lime and orange rinds and juices, oil, ginger, hot pepper flakes, salt and pepper. Reserving half for salad, pour remaining dressing into bowl; add chicken, red pepper and garlic, turning to coat. Cover and marinate in refrigerator for 20 minutes. (Make-ahead: Marinate for up to 2 hours.)

Discarding marinade, place chicken and red pepper, skin side down, on greased grill over medium-high heat; close lid and grill until red pepper is lightly charred, about 6 minutes. Remove red pepper and let cool. Turn chicken; grill until no longer pink inside, about 4 minutes longer. Let cool. Cut chicken and red pepper into bite-size chunks.

Meanwhile, halve cantaloupes on slight angle; remove seeds. With melon baller, neatly scoop out flesh into large bowl; set aside. With edge of spoon, smooth insides of melon shells; place, cut side down, on rack to drain.

Cut 3-inch (8 cm) piece from bottom white part of lemongrass (if using), removing tough outer layer; cut into paper-thin slices. Halve, pit and peel avocados; cut into 3/4-inch (2 cm) cubes.

Add lemongrass (if using), avocados, chicken, red pepper, basil and onion to cantaloupe balls; pour reserved dressing over top and mix gently. Spoon into melon shells; garnish with lime wedges (if using).

Nutritional facts Per serving: about

  • Sodium 257 mg
  • Protein 22 g
  • Calories 475.0
  • Total fat 26 g
  • Cholesterol 42 mg
  • Saturated fat 3 g
  • Total carbohydrate 47 g

%RDI

  • Iron 18.0
  • Fibre 0.0
  • Folate 65.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 149.0
  • Vitamin C 395.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Grilled Chicken and Melon Salad

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