Marinate the chicken in the seasoned lemon juice, soy sauce, and garlic mixture for 2 hours; for flavorful, tender chicken.
5 TBSP fresh squeezed lemon juice
3 TBSP reduced-sodium soy sauce
2 cloves garlic, chopped
1/8 tsp black pepper
1 tsp dried basil
8 ounces boneless, skinless chicken breast
1 large red onion, cut into 1/8 inch slices
Light vegetable cooking spray
6 cups chopped lettuce
1 TBSp crumbled blue cheese
1 medium tomato, cored and diced
Dressing:
4 TBSP fresh lemon juice
4 TBSP balsamic vinegar
2 cloves garlic
2 tsp dried basil
Whisk together lemon juice, soy sauce, garlic, black pepper and basil in a bowl and set aside. Place chicken on a piece of plastic wrap and pound flat. Place chicken into marinade bowl and cover. Marinate for 30 minutes to 2 hours.
Preheat grill or broiler of oven. Place onion slices in a single layer on a baking sheet and spray lightly with vegetable oil; turn onions over and spray to coat. Remove chicken from marinade and place alongside the onions. Grill or broil for 5 minutes per side. Let chicken cool enough to handle the slice thinly. Spread lettuce on 4 plates, scatter the onions and chicken on top. Sprinkle 3/4 tsp over each. Sprinkle tomatoes over cheese.
Combine the dressing ingredients in a blender and mix at low-speed until garlic is finely chopped. Serve with salad
Serves 4
176 calories per serving
3.2 grams fat
