Spring Chicken & Blue Cheese Salad

Spring Chicken & Blue Cheese Salad

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

From EatingWell: March/April 2008, The Simple Art of EatingWell
Yield: 4 servings, about 2 cups greens & 3 ounces chicken each
Active Time: 15 minutes
Total Time: 55 minutes

Ingredients

Chicken

  1. 1 cup nonfat Greek yogurt (see Tips)
  2. 1 clove garlic, minced
  3. 2 tablespoons extra-virgin olive oil
  4. 2 tablespoons finely chopped fresh tarragon or 1 tablespoon dried
  5. 1 pound boneless, skinless chicken breast, trimmed
  6. 1/4 teaspoon salt
  7. 1/4 teaspoon freshly ground pepper

Creamy Blue Cheese-Tarragon Dressing

  1. 2 ounces blue cheese
  2. 3 tablespoons extra-virgin olive oil
  3. 2 tablespoons red-wine vinegar
  4. 1 tablespoon finely chopped fresh tarragon or 1 teaspoon dried
  5. 1 tablespoon honey
  6. 1-2 tablespoons nonfat Greek yogurt
  7. 1/8 teaspoon salt
  8. Freshly ground pepper to taste

Salad

  1. 1 head butterhead lettuce, torn into bite-size pieces
  2. 1/2 head radicchio, cored and very thinly sliced
  3. 1 cup baby arugula or mixed baby greens
  4. 1/2 cup walnuts, toasted (see Tips) and chopped

Preparation

  1. Preheat oven to 350°F.
  2. To prepare chicken: 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. To prepare dressing: Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.
  5. To assemble salad: 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 of the dressing over each salad and sprinkle with walnuts.

Tips & Notes

This Recipe Calls For:

Nutrition

Nutrition Per Serving: 421 calories; 29 g fat (6 g sat, 14 g mono); 73 mg cholesterol; 9 g carbohydrates; 31 g protein; 2 g fiber; 487 mg sodium; 443 mg potassium.

Nutrition Bonus: Vitamin A (37% daily value), Folate (17% dv), Calcium (15% dv)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 non-fat milk, 3 lean meat, 4 fat