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Fresh new ideas while on the Cycle Diet. Gluten Free recipes and substitution suggestions are indicated. Open to the public.
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TOPIC: Healthier Cobb Salad

Healthier Cobb Salad 07 May 2007 21:58 #4454

  • Debra
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I don't know about your neighborhood, but it's Salad Time Again here in my neck of the woods so I'll be sharing a few traditional and not so traditional salads for fast and easy meals. Salads are not just a side dish anymore but in many cases a full fledged power meal, just be careful of the full fat cheese and full fat salad dressing. I've redone this traditional Cobb Salad to fit with the Cycle Diet. Enjoy, it's gluten free when using Dijon mustard and Lea & Perrin Worcestershire sauce (read the label)

Healthier Cobb Salad

Most Cobb Salads are drench with ham and crumbled bacon with heavy saturated fat dressings making something very unhealthy from the beginnings of a great salad.

Vinaigrette


[*]1 teaspoon Dijon mustard (Grey Poupon is GF) [/*]
[*]1 medium clove garlic pressed through a garlic press or minced to paste [/*]
[*]1/4 teaspoon granulated sugar [/*]
[*]1/2 teaspoon table salt [/*]
[*]1/8 teaspoon ground black pepper [/*]
[*]1 teaspoon Worcestershire sauce (Lea & Perrins is GF) [/*]
[*]2 teaspoons lemon juice [/*]
[*]2 tablespoons apple cider vinegar [/*]
[*]1/2 cup extra-virgin olive oil  [/*]

Salad

[*]3 large eggs [/*]
[*]3 (6 ounce) boneless, skinless chicken breasts, trimmed of excess fat [/*]
[*]Table salt and ground black pepper [/*]
[*]1 large head romaine lettuce washed, dried, and torn into bite-size pieces [/*]
[*]4 ounces watercress, washed, dried, and stemmed [/*]
[*]1 pint grape tomatoes, each tomato halved [/*]
[*]1 medium avocados, pitted and cut into 1/2-inch cubes [/*]
[*]8 slices turkey bacon, cut crosswise into 1/4-inch pieces, heated over medium heat until crisp (about 5 minutes)  [/*]
[*]2 ounces of part skim Shredded Mozzerella or low fat Feta  [/*]
[*]3 tablespoons minced fresh chives or thin sliced green onion [/*]
  1. FOR THE VINAIGRETTE: Whisk all vinaigrette ingredients in medium bowl until well combined (alternatively, shake vigorously in tight-lidded jar); set aside. (Dressing may be refrigerated in airtight container for 1 day; bring to room temperature and shake well before using.)
  2. FOR THE EGGS: Place eggs in medium saucepan, cover with 1 inch water, and bring to boil over high heat. Remove pan from heat, cover, and let stand 10 minutes. Meanwhile, fill medium bowl with 1 to 2 quarts ice water. Transfer cooked eggs to ice water with slotted spoon; let stand 5 minutes, then peel, cut into 1/2-inch cubes, and set aside.
  3. FOR THE CHICKEN: Meanwhile, season chicken with salt and pepper. Adjust oven rack to 6 inches from broiler element; heat broiler. Spray broiler-pan top with vegetable cooking spray; place chicken breasts on top and broil chicken until lightly browned, 4 to 8 minutes. Using tongs, flip chicken over and continue to broil until thickest part is no longer pink when cut into and registers about 160 degrees F on instant-read thermometer, 6 to 8 minutes. When cool enough to handle, cut chicken into 1/2-inch cubes and set aside.
  4. TO FINISH THE SALAD: Toss romaine and watercress with 5 tablespoons vinaigrette in large bowl until coated; arrange on very large, flat serving platter. Place chicken in now-empty bowl, add 1/4 cup vinaigrette and toss to coat; arrange in row along one edge of greens. Place tomatoes in now-empty bowl, add 1 tablespoon vinaigrette and toss gently to combine; arrange on opposite edge of greens. Arrange reserved eggs and avocados in separate rows near center of greens and drizzle with remaining vinaigrette. Sprinkle bacon, cheese, and chives evenly over salad and serve immediately.
Yield: 8 servings

Rather than mixing all the salad ingredients together, dress each item separately and then arrange them on a large platter.

Note

You will need a large platter or shallow wide pasta bowl to accommodate this substantial salad. Avocado discolors quickly, so prepare it at the last possible minute, just before assembling the salad. Though watercress is traditional in cobb salad, feel free to substitute an equal amount of arugula, chicory, curly endive, or a mixture thereof. Grape tomatoes are preferred, but cherry tomatoes can be used.

Healthier Cobb Salad 27 May 2008 09:16 #4455

  • Debra
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