Barbecue ranch chicken salad

Name: Barbecue ranch chicken salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: American
Ingredients: 1/2 cup canned tomato sauce; 1 tbsp honey mustard; 1 tbsp barbecue seasoning blend; 2 tsp dark brown sugar; 1 tsp onion powder; 1/2 tsp worcestershire sauce; 20 oz uncooked boneless skinless chicken breast, (4 5-oz. breasts); 1/2 tsp kosher salt; 1/4 tsp black pepper; 6 cups romaine lettuce, chopped; 2 cups grape tomatoes, halved; 1 medium uncooked red bell pepper, chopped; 1/2 cup canned black beans, rinsed and drained; 1/2 cup canned corn kernels, rinsed and drained; 1/4 cup reduced fat ranch dressing; 1/4 cup semisoft goat cheese, crumbled; 1/4 cup uncooked scallions, sliced

4 steps

Prep:20minCook:10min

A market basket of summer vegetables forms the base of this salad that is loaded with flavor and texture. A simple, savory basting sauce made from pantry staples elevates humble boneless chicken breasts to smoky barbecue perfection with no need to fire up the grill. Cool ranch dressing and a few crumbles of tangy goat cheese are a welcome creamy counterpoint to the delicious players in this hearty salad. Change things up by swapping chunks of roasted red pepper for the tomato or turning to green peas or shelled edamame in place of the corn kernels. A smattering of chopped fresh herbs is always welcome. Turn this into a crunchy wrap by rolling up a serving of the salad in a large iceberg lettuce leaf for a meal on the go

Updated at: Thu, 17 Aug 2023 12:08:08 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories312.8 kcal (16%)

Total Fat8.3 g (12%)

Carbs21.3 g (8%)

Sugars9.9 g (11%)

Protein37.9 g (76%)

Sodium1011.2 mg (51%)

Fiber5.6 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

½ cupcanned tomato sauce

1 Tbsphoney mustard

1 Tbspbarbecue seasoning blend

2 tspdark brown sugar

1 tsponion powder

½ tspworcestershire sauce

20 ozboneless skinless chicken breast

uncooked

½ tspkosher salt

¼ tspblack pepper

6 cupsromaine lettuce

chopped

2 cupsgrape tomatoes

halved

1red bell pepper

medium, uncooked, chopped

½ cupcanned black beans

rinsed and drained

½ cupcanned corn kernels

rinsed and drained

¼ cupreduced fat ranch dressing

¼ cupgoat cheese

semisoft, crumbled

¼ cupscallions

uncooked, sliced

Instructions

Step 1

Stir together tomato sauce, honey mustard, barbecue seasoning, brown sugar, onion powder, and Worcestershire sauce in small bowl. Set aside.

Bowl

canned tomato sauce½ cup

honey mustard1 Tbsp

barbecue seasoning blend1 Tbsp

dark brown sugar2 tsp

onion powder1 tsp

worcestershire sauce½ tsp

Step 2

Heat ridged grill pan over medium-high heat. Sprinkle chicken with salt and black pepper. Place chicken in grill pan and cook, turning once, until almost done, about 6 minutes. Brush chicken with tomato-sauce mixture and cook, turning and brushing with sauce, until cooked through, about 2 minutes longer. Transfer chicken to cutting board and cut into slices.

Knife

Cutting Board

boneless skinless chicken breast20 oz

kosher salt½ tsp

black pepper¼ tsp

Step 3

Meanwhile, divide lettuce evenly among 4 plates. Top evenly with tomatoes, bell pepper, black beans, and corn. Top each salad with 1 chicken breast, drizzle evenly with dressing, and sprinkle evenly with goat cheese and scallions.