Prevention the Sugar Solution Cookbook by The Editors of Prevention

Author:The Editors of Prevention
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2006-05-14T04:00:00+00:00

FAST PREP

CHICKEN AND ASPARAGUS SALAD WITH TARRAGON DRESSING

Extra guests dropping by for lunch? Serve this lovely salad on a bed of greens, such as a mixture of watercress and Bibb lettuce, a toss of baby greens, or with sliced tomatoes.

Prep time: 12 minutes • Cook time: 30 minutes

2 boneless, skinless chicken breast halves (6 ounces each)

Pinch of salt

2 large eggs

1 pound asparagus, tough ends trimmed, cut into 1" pieces

¼ cup + 2 tablespoons light mayonnaise

1 teaspoon grated lemon zest

1 tablespoon lemon juice

½ teaspoon dried tarragon, crumbled

½ teaspoon grainy mustard

½ teaspoon freshly ground black pepper

1 cup roughly chopped cucumber

1 cup thinly sliced celery

4 scallions, thinly sliced

2 tablespoons coarsely chopped walnuts

Place the chicken breasts in a medium skillet. Add water to just cover and salt. Cover and bring to a boil over high heat. Reduce the heat to low and simmer slowly, turning the chicken once, for 8 to 10 minutes, until cooked through. Transfer to a plate and let stand until cool enough to handle. Tear into pieces.

Meanwhile, place the eggs in a medium saucepan and cover with cold water. Bring to a boil over high heat. Reduce the heat to low and simmer slowly for 10 minutes. Cool under cold running water and shell. Remove the yolks and save for another use. Coarsely chop the whites.

In the same saucepan, bring ½" water to a boil over high heat. Add the asparagus and cook, stirring often, for 4 to 5 minutes, until crisp-tender. Drain and cool briefly under cold running water.

In a salad bowl, whisk the mayonnaise, lemon zest and juice, tarragon, mustard, pepper, and ½ teaspoon salt. Add the cucumber, celery, scallions, chicken, egg whites, and asparagus and mix gently with a rubber spatula. Sprinkle with the walnuts and serve.

Makes 4 servings

Per serving: 260 calories, 26 g protein, 9 g carbohydrates, 14 g fat, 165 mg cholesterol, 310 mg sodium, 3 g dietary fiber

Diet Exchanges: 1 vegetable, 3½ meat, 2 fat

Carb Choices: ½

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