Fresh Tarragon Chicken Salad - 8g Carbs, 3g Fiber
1/2 cup Roasted Garlic Vinaigrette-->
or low-fat salad dressing
1 jar of roasted red peppers
4 boneless, skinless chicken breasts, about 4 to 6 oz each
Salt to taste
Freshly ground black pepper
2 Tbsp fresh tarragon
8 cups mesclun greens
2 large tomatoes, quartered
1. Make the Roasted Garlic Vinaigrette and set aside.
2. With a meat pounder, flatten the chicken breasts between
2 sheets of waxed paper. Season with salt and pepper.
3. Spray a hot skillet with non-stick cooking spray. Cook each
side of the chicken until golden brown and cooked through, about
4 to 6 minutes per side.
4. Slice or shred the chicken into strips. Toss the chicken with
tarragon and half of the vinaigrette.
5. In a separate bowl, toss the greens with the remaining
vinaigrette. Divide the greens among 4 plates and top each
salad with roasted peppers, chicken and tomatoes.
Serving Size: 2 cups of salad and 1 chicken breast
Nutrition Facts:
257 Calories, 8g Total Fat, 1g Saturated Fat, 36g Protein,
8g Total Carbs, 3g Dietary Fiber, 429mg Sodium,
28% Calories from Fat, 55% Calories from Protein,
125 Calories from Carbs
Roasted Garlic Vinaigrette - 3g Carbs
Serves: 6
Preparation time: 10 minutes
Cooking time: 20 minutes
1 bulb of garlic
Splash of olive oil
2 Tbsp Dijon mustard
2 Tbsp red wine vinegar
Salt to taste
Freshly ground black pepper
2 Tbsp extra virgin olive oil
4 Tbsp chicken stock
1 Tbsp minced shallots
1 tsp fresh tarragon
1. Preheat the oven to 350 degrees F.
2. Slice off the top of the garlic bulb, just enough to barely expose
the garlic inside each clove. Place the bulb in an ovenproof dish and
drizzle with olive oil. Place the dish, uncovered, in the oven and
cook the garlic until it is golden brown and soft, about 15 to
20 minutes. Let cool.
3. When the roasted garlic is cool enough to handle, squeeze the
pulp from 6 of the cloves and mash with a mortar and pestle, or
with a fork. (Store the remaining cloves in the refrigerator for
up to 1 week.)
4. Put the garlic in a food processor and add the mustard, vinegar,
salt and pepper and puree.
5. Slowly add the olive oil and stock through the feed tube, and
puree until the vinaigrette is creamy. If it is too thick add a
teaspoon of stock until the consistency is correct.
6. Add the shallots and tarragon. Adjust the salt and pepper to taste.
Serving Size: 2 tablespoons
Nutrition Facts:
59 Calories, 5g Total Fat, 1g Saturated Fat, 1g Protein,
3g Total Carbs, 0g Dietary Fiber, 206mg Sodium,
77% Calories from Fat, 6% Calories from Protein,
18% Calories from Carbs
Labels: Chicken Recipe, Chicken Recipes, Recipes