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Chicken Supper Salad

Diet.Chef's picture
  Whole boneless skinless chicken breasts 1⁄2 Pound (1 Small Piece, Split)
  Young green beans 1⁄2 Pound, ends trimmed (Use Tender Variety)
  Carrots 3 Medium, thinly sliced
  Celery ribs 2 Medium, thinly sliced on an angle (Use Inner Celery Ribs)
  Cucumber 1 Large, peeled
  Red bell pepper 4 Ounce, quartered lengthwise (1 Medium Sized)
  Zucchini 8 Ounce, ends trimmed (1 Medium To Large Sized Piece)
  Cherry tomatoes 1⁄2 Pint, halved (Use 1 Generous Cup Small Variety)
  Herb vinaigrette dressing 1⁄2 Cup (8 tbs)
  Romaine lettuce leaves 8 Cup (128 tbs), torn up
  Fresh spinach leaves 4 Cup (64 tbs), torn up
  Lean ham slices 3 Ounce, cut into 1/4-by-2-inch-strips (Use 4 Thin Slices)
  Swiss cheese 2 Ounce, cut in 1/4-by-2-inch julienne (1/2 Cup)
  Lemons 2 , each cut into 4 wedges
  Salt To Taste
  Pepper To Taste

1. Put the chicken in a small skillet or saucepan with 3/4 cup cold water. Place over moderate heat, cover, and bring to a boil. Lower the heat and simmer just until cooked through, 10 to 12 minutes. Remove from the water; let cool to room temperature. If making ahead, wrap in plastic and chill.
2. Bring a medium pot of water to a boil. Add a pinch of salt and the beans. Return to the boil and cook just until tender, 3 to 5 minutes. Rinse under cold water and drain.
3. In a medium bowl, toss together the carrots and celery. Cut the cucumber lengthwise in half and scoop out the seeds with a small spoon; discard. Cut the cucumber crosswise into 1/4-inch slices and add to the bowl. Cut out the stems and ribs from the bell pepper quarters and tap out the seeds. Cut into 1/4-inch strips and add to the bowl. Cut the zucchini lengthwise in half and then crosswise into thin half rounds; add to the bowl along with the cherry tomato halves. Pour all of the dressing over the salad and toss to coat the ingredients. (This can be prepared several hours ahead and refrigerated.)
4. To assemble the salads: put 2 cups of the romaine into each of 4 large individual salad bowls (or on dinner plates) and top each with 1 cup spinach. Toss. Spoon one-fourth of the marinated vegetables over each, drizzling equal amounts of any dressing in the bottom of the bowl over each salad. Arrange one-fourth of the green beans in a bunch at the side of each salad. Tear the chicken, in the direction of the grain, into shreds and place one-fourth in the center of each salad. Scatter equal amounts of ham and Swiss cheese over each. Sprinkle with salt and pepper to taste. Add 2 lemon wedges to each bowl. To eat, squeeze one lemon wedge over the chicken and the other over the green beans.

Recipe Summary

Difficulty Level: 
Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1390 Calories from Fat 560

% Daily Value*

Total Fat 63 g97.2%

Saturated Fat 17.5 g87.6%

Trans Fat 0.1 g

Cholesterol 221.2 mg73.7%

Sodium 3285.1 mg136.9%

Total Carbohydrates 109 g36.2%

Dietary Fiber 38 g152%

Sugars 43.9 g

Protein 101 g201.7%

Vitamin A 1334.8% Vitamin C 743.8%

Calcium 96.1% Iron 63.2%

*Based on a 2000 Calorie diet

Chicken Supper Salad Recipe