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Favorite Springtime Chicken Salad

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Submitted by Ginger040572

Springtime chicken salad with poached chicken breast, snap-tender asparagus, crisp iceberg, and a bright lemon-herb dressing. A light, protein-packed main salad finished with toasted almonds.

YIELD

6 servings

PREP

20 min

COOK

30 min

READY

50 min

This is a chicken salad that earns its keep when asparagus starts showing up at the market. The recipe leans on poached chicken breast, blanched asparagus snapped off where the stalks turn tender, and crisp shredded iceberg, all dressed with a lemon-and-herb vinaigrette built on garlic, oregano, and basil.

Two techniques carry the whole salad. Poaching the chicken in barely-simmering water keeps it from going dry and stringy the way pan-fried breast often does. Blanching the asparagus only until the spears bend slightly when lifted preserves their snap and color. Both get cool before mixing so the dressing sticks instead of slipping off warm meat.

Top with toasted slivered almonds and lemon slices for a crunchy, fresh finish that holds up at room temperature.

Pro Tips

  • Snap asparagus stalks one at a time at their natural break point; this is where tender meets woody every time
  • Salt the chicken poaching water like pasta water, otherwise the meat tastes flat
  • Toast almonds in a dry skillet for 3 minutes until just golden; raw almonds have nothing on toasted ones
  • Make the dressing first; sitting 15 minutes lets the dried herbs soften and bloom
  • Substitute butter lettuce or romaine for iceberg if the leaves need more flavor

Variations

  • Swap chicken breast for poached salmon for a richer protein
  • Add a handful of halved cherry tomatoes or sliced cucumbers for more vegetable color
  • Stir a teaspoon of Dijon mustard into the dressing for sharper bite

Ingredients

1 453.6
POUND G ASPARAGUS
fresh
1 1
HEAD HEAD ICEBERG LETTUCE *
1 1
SLICES SLICES LEMON
for garnish *
Lemon herb dressing
½ 118
CUP ML LEMON JUICE
2 30
TABLESPOONS ML LEMON JUICE
2 2
SMALL SMALL GARLIC CLOVES
pressed *
1 5
TEASPOON ML OREGANO
1 5
TEASPOON ML BASIL *
1 5
TEASPOON ML SALT
¼ 1.3
TEASPOON ML BLACK PEPPER
¼ 59
CUP ML ALMONDS
slivered, toasted *

Directions

Place chicken in a saucepan. Cover with water. Simmer for 20 minutes until done. Remove. Cool.

Wash asparagus. Snap off stalks at the point of tenderness. Partially fill a large skillet with water. Bring to boil. Add asparagus. Cover and heat until water comes back to a boil. Uncover. Boil slowly for 4 to 5 minutes until spears bend a little when lifted. Drain. Cool.

With a knife, shred half of the lettuce. Place in a large salad bowl. Combine the dressing ingredients. Shake until blended. Drizzle half of the dressing over the lettuce. Shred the chicken.

Slice the asparagus into 2-inch diagonal pieces. Combine with the lettuce. Drizzle with remaining dressing. Garnish with lemon slices. Serve, sprinkled with almonds, if desired.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 145g (5.1 oz)
Amount per Serving
Calories 144 15% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 640mg 27%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 11%
Sugars g
Protein 45g
Vitamin A 18% Vitamin C 40%
Calcium 4% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Trans-fat Free, Good source of fiber, Low Carb
 
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