Sesame Citrus Grilled Chicken Salad

Enjoy a fresh take on a dinner favorite that balances savory and sweet notes perfectly. This colorful dish brings together tender marinated chicken, crisp garden snap peas, and tart cranberries, all tossed in a nutty, emulsified garlic dressing. It is a satisfying main course that delivers vibrant flavors and varied textures in every bite, inspired by DASH diet principles to keep sodium in check while maximizing flavor.

Course Main Course

Cuisine American, Asian-Fusion

Prep Time 15

Cook Time 12

Marinating Time 4

Servings 6

Calories 560kcal

Ingredients

Main Component:

3 pounds boneless skinless chicken breasts trimmed of visible fat and halved lengthwise

Marinade:

¼ cup plus 2 tablespoons dry white wine e.g., Sauvignon Blanc
2 ¼ tablespoons reduced-sodium soy sauce
1 ½ tablespoons toasted sesame oil
3 tablespoons fresh lemon juice approx. 1 large lemon
1 tablespoon low-sodium Dijon mustard
¾ teaspoon red pepper flakes
2 medium garlic cloves finely minced

Dressing:

2 medium garlic cloves
3 tablespoons sherry vinegar
3 tablespoons reduced-sodium soy sauce
1 ½ tablespoons toasted sesame oil
½ cup extra virgin olive oil

Salad Components:

1 ½ bunches fresh arugula approx. 7-8 ounces, washed and dried
2 ¼ cups fresh sugar snap peas strings removed
¾ cup thinly sliced red onion
1 large cucumber deseeded and thinly sliced or julienned
6 tablespoons unsweetened dried cranberries or reduced-sugar variety
¾ teaspoon freshly ground black pepper
Optional Garnish: ¼ cup sliced almonds or toasted sesame seeds adds healthy fats and minerals

Instructions

Marinate the Chicken: In a medium bowl, whisk together the white wine, reduced-sodium soy sauce (marinade portion), 1 ½ tablespoons toasted sesame oil, lemon juice, Dijon mustard, red pepper flakes, and minced garlic. Place the chicken breasts in a large resealable bag or glass dish and pour the marinade over them, ensuring all pieces are well-coated. Seal or cover and refrigerate for at least 4 hours (overnight is ideal).
Cook the Chicken: Preheat your grill to medium-high heat (375-450°F / 190-230°C) or preheat your oven broiler with the rack positioned 6 inches from the heat source. Remove chicken from the marinade, allowing excess liquid to drip off (discard the used marinade). Grill or broil for 5-7 minutes per side until the internal temperature reaches 165°F (74°C).
Rest and Slice: Transfer the cooked chicken to a clean cutting board and tent loosely with foil. Let rest for 10 minutes to lock in juices. Slice against the grain into bite-sized strips. Place these strips into a large mixing bowl.
Prepare the Dressing: While the chicken rests, combine the 2 whole garlic cloves, sherry vinegar, reduced-sodium soy sauce (dressing portion), and 1 ½ tablespoons toasted sesame oil in a food processor or blender. Pulse until the garlic is finely minced. With the machine running on low, slowly stream in the extra virgin olive oil until the dressing is smooth and emulsified.
Assemble: Pour the dressing over the warm chicken strips in the large bowl. Add the red onion, snap peas, cucumber, dried cranberries, and black pepper. Toss gently to ensure everything is well-coated.
Serve: Add the fresh arugula last, tossing very lightly to combine without wilting the greens excessively. Sprinkle with almonds or sesame seeds if using. Serve immediately.

Notes

Sodium Control: This recipe relies on reduced-sodium soy sauce and the acidity of lemon and vinegar for flavor, eliminating the need for added table salt.
Make Ahead: The dressing can be made up to 2 days in advance and stored in the refrigerator; shake well before using.
Texture Tip: To maintain maximum crunch, add the snap peas and cucumber just before serving.

Nutrition Facts – per serving (1/6 of recipe)

Calories: ~560 kcal
Total Fat: ~30 g
- Saturated Fat: ~5.0 g
Cholesterol: ~145 mg
Sodium: ~550 mg
Potassium: ~790 mg
Total Carbohydrate: ~15 g
- Dietary Fiber: ~2.5 g
- Total Sugars: ~8.5 g
Protein: ~56 g