Chicken Cobb Salad

There was a time in my life when I thought eating a salad as a meal was slightly boring, and definitely not satisfying. But then I realized by including high-protein and high-fiber ingredients, other fun mix-ins and a delicious dressing, the salad life could actually be pretty awesome.

Here’s how to make that happen:

• High-protein ingredients: chickpeas, beans, lentils, cooked meats, poultry or seafood, canned tuna or salmon, tofu, edamame, hard-boiled eggs.
• High-fiber ingredients: chickpeas, beans, lentils, grains (like quinoa, farro, wheat berries and barley), cooked or raw vegetables, avocado, edamame, fruit.
• Other fun mix-ins that also offer nutrition: nuts and seeds, dried fruit, cheese, olives, artichokes, pickled vegetables, bacon, herbs, croutons, roasted chickpeas, crushed tortilla chips.
• Dressings: It’s easy to make your own with oil, vinegar or citrus juices, herbs and spices, and sometimes ingredients like Dijon mustard and honey. I aim to match the ingredients I put in my dressing with the salad greens and toppings; for example, if it’s a Mexican-style salad, I’ll use lime juice and cumin, and if it’s a Mediterranean-style salad, I’ll use lemon juice and oregano.

The cobb salad is a crowd favorite because it combines creamy avocado, juicy tomatoes, tender chicken, tangy feta or blue cheese and perfectly boiled eggs. It’s sometimes served with a creamy dressing, but my red wine vinaigrette is equally delicious, plus it provides heart-healthy monounsaturated fats and is made with standard pantry ingredients. (P.S. I LOVE recipes that use standard pantry ingredients…)

In other words, this salad is fresh, hearty, filling and really delicious.

Chicken Cobb Salad

• Author: Julie Andrews
• Prep Time: 20 mins
• Cook Time: 15 mins
• Total Time: 35 mins
• Yield: Serves 4 1x
• Category: Salad
• Method: Stove-Top, No-Cook

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Description

A satisfying salad with greens, chicken, avocado, tomatoes, hard-boiled egg and crumbly cheese with a red wine Dijon vinaigrette.

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Ingredients

Scale 1x2x3x

Dressing:

• ¼ cup red wine vinegar
• 1 Tbsp. Dijon mustard
• 1 Tbsp. honey
• ¼ cup olive oil
• 1 tsp. dried oregano leaves (optional)
• ¼ tsp. kosher or sea salt
• ¼ tsp. ground black pepper

Salad:

• 2 Tbsp. olive oil
• 4 (4 oz.) boneless skinless chicken breasts
• ¼ tsp. kosher or sea salt
• ¼ tsp. ground black pepper
• 8 cups romaine lettuce or spring mix
• 1 medium ripe avocado, diced
• 2 hard-boiled eggs, peeled and diced
• ½ pt. cherry tomatoes, halved
• 2 green onions, sliced
• 2 Tbsp. crumbled feta or blue cheese
• 4 slices cooked bacon, chopped (optional)

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Instructions

1. Place the dressing ingredients in a jar fitted with a lid; shake to combine. Or, whisk together the dressing ingredients in a bowl; top with a lid. Refrigerate.
2. Heat oil in a large skillet to medium heat. Season all sides of the chicken breasts with salt and black pepper. Cook 4-5 minutes per side, or until chicken is firm and internal temperature reaches 165 degrees. Transfer to a cutting board and let rest for 5-10 minutes, then slice.
3. Meanwhile, assemble salads. Evenly distribute the lettuce, sliced chicken breast, avocado, boiled eggs, tomatoes, green onion, cheese and bacon, if using, in 4 large bowls. Give the dressing another shake to combine ingredients, then drizzle it over the salads just before serving.

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Notes

Cooking Tips: 1) To make hard-boiled eggs, place eggs in a saucepan and cover with cold water. Place the pan on the stove and bring the water to a boil. When it reaches a boil, shut the stove off, place a lid on the pan and let sit 18 minutes. Drain the hot water and rinse eggs with cold water. Refrigerate. 2) For meal prep, arrange salads in airtight containers and refrigerate up to 3 days. Divide dressing into small airtight containers and refrigerate up to 6 days. Dress the salad just before eating. 3) When cooking chicken breasts (or any meat), get the pan and oil hot before adding the meat. Once you add the meat, cook it on each side just once, until the chicken has a brown crust. Use an instant-read thermometer to temp the chicken until it reaches 165 degrees. Remove it from the skillet and let it sit at least 5 minutes before slicing. This allows the juices to redistribute and keeps the chicken juicy.

Variation/Substitution Tips: Substitute the dressing recipe for a bottled ‘natural’ Italian dressing or vinaigrette. However, making your own dressing takes just a few minutes and allows you to control the ingredients that go into it.

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Nutrition

• Serving Size: 1/4 of recipe
• Calories: 414
• Sugar: 14g
• Sodium: 421mg
• Fat: 29g
• Saturated Fat: 4g
• Unsaturated Fat: 25g
• Trans Fat: 0g
• Carbohydrates: 14g
• Fiber: 5g
• Protein: 35g
• Cholesterol: 174mg