Thursday, January 6, 2011

Mustard Chicken Salad


January, for myself & many out there, means it's time to start losing those holiday pounds. As promised, I have some healthy alternatives on the horizon. I am not doing anything as extreme as last January, when I was doing the Goop Detox...man, that thing was torture. But, I am low-carbing it.
This salad is full of flavor & I definitely didn't feel like I was missing out on a thing. I did adapt the original recipe to make it more low-cal...cutting back on the fat & upping the vegetables. I love that it's packed full of veggies & the mustard in the dressing gives it some tang & spice.
It would also make a great weekday lunch. All the components of the salad can be made ahead of time & dressed right before serving.

Begin by preheating the oven to 400 degrees. Place 2 bone-in chicken breasts halves on a baking sheet. Rub them with 1 tablespoon olive oil & season generously with kosher salt & freshly ground pepper. Roast for 35-40 minutes, or until cooked through. Then, set aside to cool slightly. When the chicken is cool enough to handle, dice it into bite sized pieces & transfer to a bowl.

Meanwhile, bring a large pot of salted water to a boil. Blanch 2 cups of broccoli florets for about 1 minute, or until just tender, yet still crisp. Drain & set aside.

Next, make the dressing. Add 1/2 cup mayonnaise, 1/2 tablespoon whole grain Dijon mustard, 1 tablespoon Dijon mustard,

& 1 tablespoon tarragon vinegar together in a mixing bowl. Stir to combine. Note: You can substitute white wine, or champagne vinegar if needed.

Next...halve 1/2 a pint of cherry tomatoes,

& chop 2 tablespoons fresh tarragon.

Add the dressing to the bowl with the chicken & toss to coat. Add the broccoli, tarragon & cherry tomatoes.

Season with kosher salt & freshly ground pepper {to taste } & toss well. Serve as is, or over a bed of greens.

Mustard Chicken Salad

Adapted from Ina Garten
Serves 2-3

2 bone-in chicken breast halves
1 tablespoon olive oil
2 cups broccoli florets
1/2 cup mayonnaise
1/2 tablespoon whole grain Dijon mustard
1 tablespoon Dijon mustard
1 tablespoon tarragon vinegar
2 tablespoons chopped fresh tarragon
1/2 pint cherry tomatoes, halved
kosher salt & freshly ground pepper, to taste

Preheat the oven to 400 degrees. Place the chicken breasts on a baking sheet, rub them with the olive oil & season generously with kosher salt & freshly ground pepper. Roast for 35-40 minutes, or until cooked through. Set aside to cool slightly.
Meanwhile, bring a large pot of salted water to a boil. Blanch the broccoli for about 1 minute, or until just tender, yet still crisp. Drain & set aside.
To make the dressing, whisk the mayonnaise, both mustards & the vinegar together in a mixing bowl.
When the chicken is cool enough to handle, dice it into bite sized pieces & transfer to a bowl. Add the dressing & toss to coat. Add the broccoli, tarragon & cherry tomatoes. Season with kosher salt & freshly ground pepper {to taste } & toss well. Serve as is, or over a bed of greens.
Click here for the printable recipe.

11 comments:

Jennifer said...

Wow, this chicken salad looks wonderful! Whatever you do...don't look at my blog today...it's definitely NOT low carb. :(

Joanne said...

I need something this veggie-ful in my life right now. I might need to sub out the mayo for greek yogurt. But otherwise. This sounds like a done deal.

nancy@skinnykitchen.com said...

Your salad sounds really healthy and delicious. Love the photos!

kate said...

Jennifer-Your orzo looks super good though! When I'm back on the carbs, I'm making it!

Joanne-Yogurt would be great in this too! I used LF mayo, but I didn't want to go too diet here :)

Veronica Gantley said...

I froze my leftover turkey from the holidays. Maybe I will use instead of the chicken. Good way to get the veggies in too.

The Food Hound said...

I have flipped past this recipe in her book many times, and I can't wait to try it! But I might wait till it's a little warmer out-- I'm still in soup mode :)

dishinaboutnutrition said...

That looks so good and healthy! And relatively easy to make? I've been looking for a good way to incorporate some more broccoli into my diet!

Quirky Jessi said...

You make dishes look so mouth-watering. I bookmarked this one immediately...think it'll taste amazing, yum.

Taylor said...

This looks like a healthy and delicious way to spice up my lunches!

smokinchestnut said...

Love it, as usual! I made your chestnut/apple/leek stuffing for Thanksgiving and it was hands down the best stuff I've ever had! This chicken salad looks equally yummy.

Karen said...

Wow, this looks so good, and I love the two different mustards in there, too!

Post a Comment