Advertisement

Spring Chicken & Blue Cheese Salad

March/April 2008, The Simple Art of EatingWell

Your rating: None Average: 3.6 (46 votes)

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



READER'S COMMENT:
"This salad is delicious. We had to omit the walnuts due to a nut allergy and we use Feta cheese as well instead of the blue cheese. This is permanently added to my menu! My kids loved the flavor of the chicken as well. "
Spring Chicken & Blue Cheese Salad

Makes: 4 servings, about 2 cups greens & 3 ounces chicken each

Active Time:

Total Time:

Ingredients

Chicken

  • 1 cup nonfat Greek yogurt (see Tips)
  • 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

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 nonfat Greek yogurt
  • 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 greens
  • 1/2 cup walnuts, toasted (see Tips) and chopped

This recipe calls for:

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

  • Tips: 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 yogurt without the normal separation that occurs when cooking with regular yogurt.
  • To toast whole nuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Nutrition

Per serving: 421 calories; 29 g fat (6 g sat, 14 g mono); 73 mg cholesterol; 9 g carbohydrates; 4 g added sugars; 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)

Carbohydrate Servings: 1/2

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


More From EatingWell

Recipe Categories

Health & Diet Considerations
Gluten free
Low carbohydrate
Low cholesterol
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Style/Theme
Everyday favorites
Ethnic/Regional
American
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner