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Grilled Lemon-Dijon Chicken Thighs with Arugula Salad

This light, quick main is perfect for warmer months. If you have 5 extra minutes, grill some vegetables to toss into the salad; try asparagus or red onion.

Cooking Light JUNE 2014

  • Yield: Serves 4

Ingredients

  • 4 (4-ounce) skinless, boneless chicken thighs
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 2 1/2 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 1 teaspoon minced fresh garlic
  • Cooking spray
  • 2 tablespoons thinly sliced shallots
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons honey
  • 1 cup grape tomatoes, halved
  • 1 (5-ounce) package baby arugula

Preparation

1. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Combine chicken, 1 1/2 teaspoons oil, juice, Dijon, and garlic in a bowl; toss to coat. Let stand 4 minutes. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; grill 5 minutes on each side or until done. Place chicken on a cutting board. Cut chicken into 1/4-inch-thick slices.

2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, remaining 2 tablespoons oil, shallots, vinegar, and honey in a large bowl, stirring with a whisk to dissolve honey. Add tomatoes and arugula; toss to coat. Place 1 1/2 cups arugula mixture on each of 4 plates; top evenly with sliced chicken.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 249
  • Fat: 13.5g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 7.8g
  • Polyunsaturated fat: 2g
  • Protein: 23g
  • Carbohydrate: 8g
  • Fiber: 1g
  • Cholesterol: 108mg
  • Iron: 2mg
  • Sodium: 469mg
  • Calcium: 78mg
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Grilled Lemon-Dijon Chicken Thighs with Arugula Salad Recipe

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