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Maryann Jacobsen

Independent Author & Family Nutrition Expert

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Grilled Chicken with Carrot-Cabbage Slaw [Recipe]

July 27, 2018

Photo credit: Elysa Weitala
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The grill is a great option for easy summer meals. So when fellow RD Toby Amidor offered one of her tasty recipes from her new cookbook out July 31st, Smart Meal Prep for Beginners, I jumped at the chance.

This recipe for Grilled Chicken with Carrot-Cabbage Slaw hits the spot. The rub is easy and requires no extra time marinating. I’ve been looking for a yogurt-based dressing to make coleslaw and this one has the perfect blend of flavors. I usually get the premixed kale and cabbage slaw and add grated carrots. I plan to try it on Mexican night and substitute cilantro for basil.

Check out Toby Amidor’s cookbook Smart Meal Prep for Beginners, which provides recipes and a 6-week plan aimed to make meal prep a weekly habit. Toby provides step-by-step guidance to take the guesswork out of prepping and planning meals. Do the work ahead of time and you’ll have a fridge full of tasty and nutritious food. Enjoy!


Grilled Chicken with Carrot-Cabbage Slaw [Recipe]
 
Print
Prep time
30 mins
Cook time
20 mins
Total time
50 mins
 
Author: Toby Amidor author of Smart Meal Prep for Beginners
Serves: 4
Ingredients
  • For the chicken
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground paprika
  • 1 teaspoon mustard powder
  • ¼ teaspoon salt
  • Nonstick cooking spray
  • 4 (5-ounce) skinless, boneless chicken breasts
  • Herb Yogurt Dressing
  • 1 cup nonfat plain Greek yogurt
  • ½ cup fresh basil leaves, roughly chopped
  • ½ cup fresh parsley, roughly chopped
  • 1 scallion, roughly chopped
  • 1 tablespoon canola oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon honey
  • ¼ teaspoon salt
  • For the slaw
  • 4 cups shredded red or green cabbage (about 1 small head)
  • 4 medium carrots, trimmed, peeled, and shredded
  • 4 servings (1/2 cup) Herb-Yogurt Dressing (recipe below)
Instructions
  1. To make the chicken
  2. Preheat the oven to 375-degrees Fahrenheit.
  3. In a small bowl, combine the garlic powder, onion powder, thyme, paprika, mustard powder, and salt. Using clean hands, pat the dry rub over both sides of the chicken breasts.
  4. Preheat a grill or grill pan coated with cooking spray over medium-high heat. Add the chicken breast and cook, flipping once, until browned on both sides, about 15 minutes.
  5. Transfer the chicken to an 8-by-8-inch baking dish and place in the oven for about 15 minutes until the chicken reaches a minimum internal cooking temperature of 165-degrees Fahrenheit. Set the chicken aside to cool. Once cooled, slice each chicken breast into thin strips.
  6. To make the Herb-Yogurt Dressing
  7. In a blender, process the yogurt, basil, parsley, scallion, oil, lemon juice, honey, and salt together until smooth.
  8. Transfer the dressing to a container, cover, and refrigerate for at least 30 minutes before using. Yields 1¼ cups.
  9. To make the slaw
  10. To make the slaw, mix together the shredded cabbage and carrots in a medium bowl. Add ½ cup of the Herb-Yogurt Dressing and toss to combine.
  11. Into each of 4 containers, place 2 cups of slaw and top with 1 sliced chicken breast.
  12. To store, place airtight containers in the refrigerator for up to 5 days. To freeze, place the chicken only in freezer-safe containers for up to 2 months. To defrost, refrigerate overnight. The chicken can be eaten cold with the slaw. Alternatively, reheat individual servings uncovered in the microwave on high for about 45 seconds.
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 Photo credit: Elysa Weitala

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