Grilled Chicken, Grapefruit and Fennel Salad
Technically it’s spring, but it definitely still feels like winter here in Southwestern Ontario. There’s been a combination of snow, rain and furious winds that have caused my ancient house to creak and terrify my 100lb Bernese Mountain Dog. But despite the cold temperatures I was feeling a shift away from the soups, roasts and braises that I typically crave when it is below 5C and really just wanted a salad. This one is super bright, fresh, crisp and savoury and as an added bonus you only have to make one sauce, a juicy grapefruit, honey and shallot vinaigrette that is divided and used to dress the salad and glaze the chicken.
While I would consider myself indoorsy I can definitely be lured outside to cook over a fire or to drink a crisp bevy. But there is not a chance you will catch me out there between November and April, and that’s where the handy dandy grill pan comes in. Yes it is a bit of a nightmare to clean, but I really think that it is one kitchen tool worth the mess (don’t get me started on food processors). I like to use one that is cast iron, mostly because it’s what I have and it was less than $50. I’m sure an enamel cast iron or non-stick would work equally as well and make clean up easier.
To Prep or Not to Prep
This recipe comes together fairly quickly so I would not recommend doing many things in advance because they may actually reduce the quality of the end product. But here are the few things that can be done ahead of time:
- Toast nuts
- Chop shallot
I would not recommend zesting or segmenting your grapefruit as the juice will lose it’s brightness and the zest will dry out.
Watch Points
- Make sure your grill pan is actually hot before adding your chicken. If the pan isn’t hot enough the chicken will form to the grooves of the pan, may stick, and will not cook as quickly or evenly as you are looking for.
- Be very careful when segmenting your grapefruit. This does not need to be done by holding the fruit in your hand if you are not confident that it can be done safely. Place a cutting board inside of a sheet pan (to collect the juice), set the fruit on the cutting board and follow the same steps as outside in the recipe.
Notes
This recipe would work well with other winter citrus such as blood orange or cara caras and if you prefer something less bitter these may be a better option for you.
If you don’t have a grill pan this can absolutely be done on a grill, a cast iron or your favourite pan.
Equipment
- Grill Pan
- Mandolin or Benrinner
- Chef Knife
- Whisk (or Mason Jar with Lid)
- Medium Sized Pan
- Cutting Board
- Rasp
- Tongs
Grilled Chicken, Grapefruit and Fennel Salad
Course: DinnerDifficulty: Easy4
servingsA quick and easy salad inspired by the brightest flavour winter has to offer.
Ingredients
2 Large Red Grapefruit
Chives
1 Shallot
1/2 Cup Olive Oil
2 Tbsp Honey
1 Bulb Fennel
6 Cups Arugula
4 Boneless Skinless Chicken Breasts
2 Tbsp Nuts (Pine Nuts or Sliced Almonds)
Optional
- 4 Slices of crusty bread for serving
Directions
- Heat a pan over medium heat.
When your pan is hot add your nuts and toast stirring frequently for 4-5 minutes until golden and fragrant. - Finely chop 2 Tbsp of chives and the shallot.
- Zest your grapefruits and set aside.
Cut your grapefruit into supremes by first cutting off enough of the top and bottom of the fruit that the flesh is exposed.
Place the grapefruit on your cutting board with one of the cut sides down and using a knife carefully cut away the pith following along the shape of the fruit, being cautious not to cut away too much of the flesh.
Once all of the pith has been removed you will release all of the segments from the fruit. This should be done over a bowl or on a cutting board set inside a rimmed baking sheet to catch the juices.
Using a sharp knife cut along the membranes of each segment until you reach the centre and release each supreme. - You can mix the dressing either by shaking in a mason jar or whisking in a bowl.
Squeeze the remaining juice from what is left after you supreme the grapefruits.
Take 1/2 Cup of the juice and save any remaining for another use.
Combine grapefruit juice, zest, shallot, chives, olive oil and honey. Whisk to combine.
Separate 1/4 of the dressing from the rest to use as a glaze for the chicken. - Heat your grill pan over medium heat and grease with cooking spray or a glug of neutral oil
While heating your pan pat your chicken dry and season with salt and pepper.
When the pan is hot add your chicken and cook for 5 minutes per side.
After the second side has cooked for five minutes flip again, brush with the glaze and let cook another 30 seconds to 1 minute.
Continue flipping and brushing with glaze until the chicken is cooked through to 165F.
When the chicken is done set on a plate to rest for at least 5 minutes.
If you have any of the the glaze left throw it out. - While the chicken cooks prepare the salad.
Remove the stalks of the fennel, reserve some of the fronds for garnish and then cut the bulb into quarters.
Remove most but not all of the core from the bottom.
Using a mandolin or benrinner slice the fennel into paper thin pieces.
In a medium sized bowl mix the arugula with half of the dressing, season with salt, and divide evenly between each plate.
Using the same bowl mix the remaining dressing with the fennel and set aside. - While the chicken rests you can grill your slices of bread over medium high for 1-2 minutes per side.
Top your salad with grapefruit segments.
Slice chicken and place beside your greens.
Top entire plate with the dressed fennel.
Sprinkle with nuts and fennel fronds.
Serve bread along side.
