The EatingWell Cobb Salad

From EatingWell: April/May 2006, EatingWell Serves Two — Subscribe Now!

This Cobb salad is true to the original with all the good stuff—chicken, eggs, bacon, avocado and a tangy dressing. But we cut the saturated fat in half and doubled the amount of healthy monounsaturated fat. We've left the blue cheese optional, but the salad is so nutritious you might just want to go ahead and indulge yourself with a little bit anyway.

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Low carbohydrate | Low sodium | High fiber | High potassium | View Complete Nutrition Guidelines»

Ingredients

3 tablespoons white-wine vinegar
2 tablespoons finely minced shallot
1 tablespoon Dijon mustard
1 teaspoon freshly ground pepper
1/4 teaspoon salt
3 tablespoons extra-virgin olive oil
10 cups mixed salad greens
8 ounces shredded cooked chicken breast, (about 1 large breast half; see Tip)
2 large eggs, hard-boiled (see Tip), peeled and chopped
2 medium tomatoes, diced
1 large cucumber, seeded and sliced
1 avocado, diced
2 slices cooked bacon, crumbled
1/2 cup crumbled blue cheese, (optional)

Preparation

Whisk vinegar, shallot, mustard, pepper and salt in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.

Tips & Notes

Tips: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. To shred the chicken, use two forks to pull it apart into long shreds.
To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and fill the pan with a mixture of cold water and ice cubes; let stand until the eggs are completely cooled.

Nutrition

Per serving: 346 calories; 23 g fat (4 g sat, 15 g mono); 142 mg cholesterol; 18 g carbohydrates; 21 g protein; 8 g fiber; 397 mg sodium; 711 mg potassium.

Nutrition Bonus: Vitamin A (117% daily value), Vitamin C (27% dv), Potassium (20% dv), Folate (18% dv), Iron (15% dv).

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 3 fat