This salad proves that you can cook a quick, delicious meal while watching your sugar and starch intake. I used a bottled teriyaki sauce because it tastes great and only has 5 grams of sugar in a tablespoon. Because I use the sauce as a condiment, adding just a little to my salad or stir-fry, I can get away with using it.
Don’t get me wrong – I have made plenty of sugar-free teriyaki sauce in the past, but frankly, I wasn’t all that crazy about it. When I realized what a carb bargain the right sauce could be, I was sold. Incidentally, the sauce I use (available at most grocery stores, I would imagine) doesn’t contain HFCS, which is a big plus for me.
To make this salad for one person, here’s what you need:
1 boneless, skinless chicken breast
Lettuce of your choice
grated cheddar cheese, about 1/4 cup
3 baby carrots, shredded
1 tablespoon sliced green onions, optional
1 tablespoon prepared teriyaki sauce
Salt & Pepper
One hour beforehand: In a medium size bowl, sprinkle the bottom with salt (you can use a mix of potassium salt and regular sea or kosher salt, if you like). Fill the bowl with cold water and stir to dissolve the salt. Add the chicken breast and allow it to sit at room temperature for about 45-60 minutes. Remove the chicken from the brine and dry it thoroughly with paper towels. Season each side with salt and pepper.
Heat a saute pan over medium high heat. Drizzle about a tablespoon of oil in the pan and heat until the oil shimmers. Place the chicken breast in the pan and sear it until it no longer sticks to the bottom. Flip it over and sear the second side for a minute, then cover the pan. Cook the chicken for 10 minutes, then check the temperature with an instant read thermometer. Remove the chicken to plate when the temperature reads 150-155*F. Cover tightly with foil (shiny side down); carryover heat will cook the chicken the rest of the way and help keep it moist. Allow the chicken to stand for 10 minutes.
Meanwhile, prepare the salad. In a large salad bowl, add a few cups of the lettuce of your choice. Add the carrots and green onions, if using. Top with grated cheddar.
Slice the chicken breast against the grain and place on top of the salad. Drizzle with a tablespoon of teriyaki sauce.