Grilled Chicken Salad with Fermented Vegetables

Amounts below match 2 servings. Each serving is still about 36g protein and 6g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 12 oz chicken breastor two smaller breasts, left whole
• 6 cups mixed salad greens
• 1 cup raw sauerkrautfrom the refrigerator case, drained
• 1 medium cucumber
• 1 cup cherry tomatoes
• ¼ small red onionthinly sliced
• 2 tbsp extra-virgin olive oil
• 1 lemon
• ½ tsp dried oregano
• ½ tsp kosher salt
• ¼ tsp black pepper

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Cut chicken into stripsHide

1. 1

   Pat the chicken dry with a paper towel. Dry meat browns. Wet meat steams.

2. 2

   If the breast is very thick, lay your hand on top and slice it horizontally into two thinner cutlets. Then cut across the grain into strips about ½ inch wide.

3. 3

   Even strips cook at the same time. Move the raw chicken to the pan, then wash the board, knife, and your hands with soap before you touch anything else.

Common mistakes

• Rinsing raw chicken in the sink. That splashes bacteria around. Pat it dry instead.
• Using the same board for salad greens afterward without washing it.

Slice a cucumberShow

Dice an onionShow

Juice a lemonShow

Cook it

You will need: A skillet or grill pan, A large bowl, A knife and board, Tongs.

1. 1

   Season the chicken

   Pat the chicken dry. Rub it with 1 teaspoon of the oil, half the salt, the pepper, and the oregano. If the breast is thicker than your thumb, slice it in half horizontally so it cooks through without drying.

2. 2

   Cook the chicken

   Heat a skillet over medium-high. Add a teaspoon of oil. Lay the chicken in and leave it for 4 minutes without moving it, so a light crust forms. Flip and cook another 4 to 6 minutes. Cut into the thickest part: it should be opaque, not shiny or pink. Rest it on a plate for 3 minutes, then slice across the grain.

3. 3

   Make the dressing in the bowl

   In a large bowl, stir the rest of the olive oil with the juice of half the lemon and a pinch of salt. Add the greens, cucumber, tomatoes, and onion. Toss with your hands or tongs until the leaves shine. Taste a leaf. Add more lemon if it tastes flat.

4. 4

   Add chicken and sauerkraut

   Put the salad on plates. Lay the chicken on top. Add the sauerkraut in a small pile so you can taste it on its own — it is salty and sour, and tossing it through the whole salad can overwhelm the greens. Drain it so you are not pouring brine on the leaves.