Chicken, Charred Tomato & Broccoli Salad
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 262.7
- Total Fat: 10.6 g
- Cholesterol: 54.8 mg
- Sodium: 575.2 mg
- Total Carbs: 19.0 g
- Dietary Fiber: 5.6 g
- Protein: 26.6 g
View full nutritional breakdown of Chicken, Charred Tomato & Broccoli Salad calories by ingredient
Number of Servings: 5
Ingredients
-
1 1/2 pounds boneless, skinless chicken breasts (approx. 4 breasts)
4 cups broccoli florets
1 1/2 pounds medium tomatoes (approx. 10)
3 tbsp. extra-virgin olive oil
1 tsp. salt
1 tsp. freshly ground pepper
1/2 tsp. chili powder
1/4 cup lemon juice
Directions
1. 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, 10-12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3-5 minutes. Drain and rinse with cold water until cool.
3. 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.
4. Place a large heavy skillet, such as cast-iron, over heat until very hot. Place the tomatoes in the pan and cook until charred and beginning to soften, 4-5 minutes. Turn and cook until the skin is charred, 1-2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the olive 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.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Number of Servings: 5
Recipe submitted by SparkPeople user ADIDAS110.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3-5 minutes. Drain and rinse with cold water until cool.
3. 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.
4. Place a large heavy skillet, such as cast-iron, over heat until very hot. Place the tomatoes in the pan and cook until charred and beginning to soften, 4-5 minutes. Turn and cook until the skin is charred, 1-2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the olive 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.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.
Number of Servings: 5
Recipe submitted by SparkPeople user ADIDAS110.