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The EatingWell Cobb Salad

April/May 2006, EatingWell Serves Two

Your rating: None Average: 4.4 (62 votes)

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.


Makes: 4 servings

Active Time:

Total Time:

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

  1. 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.
  2. 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: 352 calories; 24 g fat (4 g sat, 15 g mono); 134 mg cholesterol; 18 g carbohydrates; 21 g protein; 8 g fiber; 445 mg sodium; 788 mg potassium.

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

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 3 lean meat, 3 fat


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Recipe Categories

Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
4
Main Ingredient
Chicken
Eggs
Meal/Course
Lunch
Dinner

Season
Summer
Fall
Style/Theme
Makeover
Picnic
Ethnic/Regional
American
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