Buttermilk is made by adding special bacteria to fat-free or low-fat milk to give it more texture and a tangy taste. It may seem like buttermilk is high in fat, but in fact, most varieties aren't.

Serves 4

Ingredients:

For the dressing

       
  • 1/3 cup fat-free mayonnaise
  •    
  • 1/4 cup buttermilk
  •    
  • 2 tablespoons fresh dill, finely chopped
  •    
  • 1 teaspoon minced garlic
  •    
  • Cracked black pepper, to taste

For the salad

       
  • 4 boneless, skinless chicken breasts, each 4 ounces
  •    
  • 2 teaspoons extra-virgin olive oil
  •    
  • 8 cups torn salad greens
  •    
  • 1 red bell pepper, sliced
  •    
  • 1/2 sweet onion, sliced

Directions:

To make the dressing, in a small bowl, combine the mayonnaise, buttermilk, dill, garlic and black pepper. Whisk until smooth. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Brush the chicken breasts with olive oil. Grill or broil until browned and just cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

In a large bowl, combine the salad greens, bell pepper, onion and most of the dressing. Toss to mix well.

Transfer the salad to individual plates. Add the sliced chicken and drizzle with the remaining dressing. Serve immediately.

Nutritional Analysis (per serving)

Serving size: About 2 cups salad and 3 ounces grilled chicken
  • Total carbohydrate: 11 g
  • Dietary fiber: 3 g
  • Sodium: 264 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 3 g
  • Total fat: 4 g
  • Cholesterol: 73 mg
  • Protein: 28 g
  • Calories: 192
  • Fats and oils: 1
  • Meats poultry and fish: 3
  • Vegetables: 2
  • Fats: 1
  • Protein and dairy: 1
  • Vegetables: 2
  • Fats: 1
  • Meat and meat substitutes: 3
  • Nonstarchy vegetables: 2
Last Updated: 2014-04-28
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