Chicken Garden Salad – A Low Calorie Recipe

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I love this time of year because it is the start of salad season. In the heat of summer there is not much better for dinner than fresh picked salad greens with a a bit of tasty protein added. I made this for the hubby first and then modified it for myself as I can’t eat peppers and I don’t like onions.

Garden Chicken Salad

Serves 2

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7 ounces chicken breast, cut into slices
1/2 cup water
7 ounces mixed lettuces
7 ounces mixed sweet onions and green bell pepper
7 ounces zucchini or cucumber
1 ounce sharp cheddar cheese
2 TBS raisins
2 TBS fresh lemon juice
2 TBS vodka
3 cloves garlic, minced
1 TBS balsamic vinegar
10 cashews
salt and pepper


  • Mix the lemon juice, vodka and garlic in a bowl.
  • Add the chicken breast slices and mix well so all are coated. Sprinkle with salt and mix again.
  • Let marinate for about 15 – 20 minutes.
  • Heat a non-stick fry pan over med-high heat and cook the chicken for about a minute and a half on each side so that it gets a bit of color.
  • Remove the chicken from the pan and deglaze the pan with about 1/2 cup of water.
  • Let it reduce in half and add the onions and peppers.
  • Cook until the onions and peppers are just soft and most of the liquid is gone. If there is still some liquid left just discard it. Remove the onions and peppers to a bowl and add the chicken. Set aside in the refrigerator to chill.
  • Cut the zucchini or cucumber into small half moons.
  • Combine it with the lettuce, cheese and raisins. Add the balsamic vinegar and some salt and mix well.
  • To serve place the base salad on the plate, top with the chicken, peppers and onions.
  • Chop the cashew nuts and sprinkle half on each plate

How was the Chicken Garden Salad?

The hubby was looking for some lower calorie meals (around 350 calories to be exact) and this fit in with that need. He enjoyed this combination of fresh vegetables from his garden with some quick, pan “fried” chicken.

My portion was slightly different in that I did not have the onions and peppers, as I noted above. I did adjust the recipe to make two even portions but it’s easy to just cut volumes in half if you don’t want those veggies on one serving in your household.  This chicken garden salad makes for an easy weeknight dinner and was filling and satisfying.

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