Chicken, Charred Tomato & Broccoli Salad
From EatingWell: June/July 2006
This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan—maximizing all the flavor from the tomatoes.
- 1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
- 4 cups broccoli florets
- 1 1/2 pounds medium tomatoes
- 2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
- 1 teaspoon salt
- 1 teaspoon freshly ground pepper
- 1/2 teaspoon chili powder
- 1/4 cup lemon juice
- Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
- Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
- Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
- Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
- Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
- Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.
Per serving: 231 calories; 11 g fat (2 g sat, 8 g mono); 60 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 460 mg sodium; 619 mg potassium.
Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (50% dv), Selenium (30% dv), Potassium (18% dv).
Carbohydrate Servings: 1
Exchanges: 1 1/2 vegetable, 3 very lean meat, 2 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- 8 or more
- Main Ingredient
- Ease of Preparation
- Total Time
- 45 minutes or less
- June/July 2006