Healthy Recipes - Spring Chicken & Blue Cheese Salad

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Spring Chicken & Blue Cheese Salad

Ellen Ecker Ogden

This main-dish chicken salad has bright flavors of tarragon in a creamy blue cheese dressing with just a touch of sweetness from honey.

Servings: 4 servings
Total Time: 55 minutes
Ease of Preparation: Easy
Health: High Calcium, Low Carb

Ingredients:

Spring Chicken & Blue Cheese Salad
1 cup nonfat Greek-style yogurt (see Shopping Tip)
1 clove garlic , minced
2 tablespoons extra-virgin olive oil
2 tablespoons finely chopped fresh tarragon or 1 tablespoon dried
1 pound boneless, skinless chicken breast , trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 head butterhead lettuce , torn into bite-size pieces
1/2 head radicchio , cored and very thinly sliced
1 cup baby arugula or mixed baby greens
Creamy Blue Cheese-Tarragon Dressing (recipe follows)
1/2 cup walnuts , toasted (see Tip) and chopped

Steps:

1: Preheat oven to 350°F.

2: Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.

3: Bake until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.

4: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons Creamy Blue Cheese-Tarragon Dressing over each salad and sprinkle with walnuts.

Nutrition: (Per serving)

Calories - 418
Carbohydrates - 10
Fat - 29
Saturated Fat - 6
Monounsaturated Fat - 14
Protein - 30
Cholesterol - 74
Dietary Fiber - 2
Potassium - 441
Sodium - 494
Nutrition Bonus - Vitamin A (40 daily value), Selenium (33 dv), Folate (17 dv), Calcium (15 dv).

Shopping tip: Thick and creamy Greek-style yogurt is made by removing the whey from cultured milk. Because the whey has been removed, you can cook with Greek-style yogurt without the normal separation that occurs when cooking with regular yogurt. Both can be used in this recipe, but we recommend using Greek yogurt if it’s available at your supermarket. Tip: Spread whole walnuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Related Links:

• Creamy Blue Cheese-Tarragon Dressing
• More Healthy Chicken Recipes and Cooking Tips

EatingWell

This news arrived on: 03/25/2008

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