Spring chicken and blue cheese salad

From 'The Simple Art of EatingWell Cookbook' by 'EatingWell'

Ingredients:

Chicken:

  • 1 cup nonfat Greek yogurt
  • 1 clove garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons finely chopped fresh tarragon or 1 Tbs. dried
  • 1 pound boneless, skinless chicken breast, trimmed
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


Creamy blue cheese-tarragon dressing:

  • 2 ounces blue cheese
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon finely chopped fresh tarragon or 1 teaspoon dried
  • 1 tablespoon honey
  • 1-2 tablespoons Greek yogurt (see Shopping Tip; optional)
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste

Salad:

  • 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 green 1/2 cup walnuts, toasted (see Tip, below) and chopped

Directions:

To prepare chicken:

1. Preheat over to 350 degrees.

2. Combine yogurt, garlic, oil and tarragon in a large bowl.

3. 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.

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

To prepare dressing:

1. 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.

To assemble salad:

1. 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.


Tip: To toast nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Servings: 4, each serving has about 2 cups greens and 3 ounces of chicken


Nutrition per serving: 420 calories; 29g fat; 6g saturated fat; 31g protein; 9g carbohydrates; 2g fiber; 487mg sodium.

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