By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

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

    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 (Vidalia is best), 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

  • Total fat 4 g
  • Calories 186
  • Protein 27 g
  • Cholesterol 66 mg
  • Total carbohydrate 8 g
  • Dietary fiber 2 g
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 259 mg
Jan. 01, 2008