Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Summer Grilled Chicken Salad

30 minutes
Serves: 4

French bread is nice with this dish.

  • 4 Chicken thighs, skinless
  • 1-1/2 tsp seasoned salt for grilling (optional)
  • 2 ears corn-on-the-cob, fresh with husk (frozen or canned may be used)
  • 1 10-oz package frozen lima beans, cooked
  • 1 small red bell pepper, diced
  • 1 16 oz can black beans, rinsed
  • 1 Tbsp cilantro, chopped
  • 1/4 cup Italian lowfat salad dressing

1. Start grill. Sprinkle the seasoned salt (optional) over the chicken thighs and grill them until done over medium high heat, about 10-15 minutes or until juices run clear.

2. Remove the chicken from the grill and allow to cool, then remove the meat from the bone and dice into large pieces.

3. While the chicken is cooling, place the fresh corn-on-the-cob still in the husk on the grill for 15-20 minutes.

Remove the corn kernels from the cob.

4. Combine diced chicken, corn kernels. and remaining ingredients. Toss with dressing and coat well.

Nutrients per serving
1 cup

  • Calories 285
  • Saturated fat 1.3 g
  • Iron 2.8 mg
  • Protein 17 g
  • Cholesterol 33 mg
  • Calcium 45 mg
  • Carbohydrate 25 mg
  • Vitamin A 94 RE
  • Sodium 329 mg
  • Total Fat 5.5 g
  • Vitamin C 30 mg
  • Dietary Fiber 6 g

Have you tried growing your own herbs? They're simple to grow. Buy the herb seeds or seedlings (small plants) from a nursery or the gardening department of a store. Herbs grow best in average garden soil with plenty of sun and occasional watering. They grow well on a sunny windowsill In containers, as well as outdoors. Herbs are easy to harvest-just pick the leaves. To dry herbs, hang branches upside down in a cool, dark place. Pull off the dried leaves and store in jars with lids. Great to use for flavoring in place of added fat or salt.


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