For the past six weeks (or nine, if you count Halloween among your holiday observances), many of us have been eating and drinking our fill of delicious foods and drinks that have no other reason for being than to delight us.
As a result, some of us may have begun to notice that our favorite outfits suddenly seem to have shrunk in size. Which leads, of course, to the most common New Year’s resolution: Lose weight.
But please let me propose amending that resolution in a very important way: Lose weight–without sacrificing flavor!
Enjoying exciting tastes is such a major part of successful healthful eating. One of my favorite ways to enjoy healthful food is to have a main-course salad for lunch or dinner. It’s easy to understand the difference it can make when you substitute a mound of fresh, colorful, preferably organically grown salad greens for a dinner plate’s usual starchy roots or grains. Add a splash of vinaigrette dressing, and every mouthful will delight you. If you top the greens with some low-fat protein, such as a chicken breast or a fish fillet, you have a well-balanced meal that is guaranteed to appeal to your eyes and satisfy your taste buds.
My recipe for warm chicken salad with mustard vinaigrette begins with a mixture of crisp, pale romaine lettuce leaves and peppery, dark-green watercress, but feel free to add or substitute other favorites, such as purple radicchio, ivory-colored Belgian endive or one of the widely available medleys of packaged baby lettuces. My dressing is a simple blend of balsamic vinegar, olive oil, Dijon mustard and fresh herbs, but you can change its flavor as you like by using different vinegars, oils or seasonings.
To top the salad, I broil boneless, skinless chicken breasts brushed with olive oil and seasoned with salt and pepper. You could substitute fillets of your favorite fish, such as salmon, sea bass, or red snapper. A little of the dressing spooned over the sliced chicken on top of the greens helps its juices mingle with the salad.
As a bonus, I also surround each serving with some quickly sauteed fresh mushrooms. They add another dimension of flavor, temperature and texture, enhancing the feeling that this salad is, indeed, a well-rounded and satisfying meal.
Warm chicken salad with mustard vinaigrette
Preparation time: 10 minutes
Cooking time: 14 minutes
Yield: 6 servings
Mustard vinaigrette:
1 tablespoon each: Dijon mustard, balsamic vinegar
1 tablespoon finely chopped fresh basil, chives or parsley
1/2 teaspoon salt
Freshly ground black pepper
3/4 cup extra-virgin olive oil
Chicken salad:
6 boneless, skinless chicken breast halves
2 tablespoons plus 2 teaspoons extra-virgin olive oil
3/4 teaspoon salt
Freshly ground pepper
3 cups each: torn baby romaine lettuce leaves, trimmed watercress leaves
1/2 pound fresh mushrooms, such as cremini, shiitake or oyster, thickly sliced
Finely chopped fresh basil, chives or parsley
1. For the vinaigrette, stir together the mustard, vinegar, fresh herbs, salt and pepper to taste in a small bowl; slowly whisk in the oil. Adjust seasonings if desired, including the mustard and vinegar; set aside.
2. Heat the broiler. Lightly brush the chicken breasts with 2 teaspoons of the olive oil; season with 1/2 teaspoon of the salt and pepper to taste. Place the chicken breasts in the broiler pan or a shallow baking pan; broil, turning once, until cooked through, about 7 minutes per side.
3. Meanwhile, combine the romaine and watercress in a salad bowl; toss with just enough of the vinaigrette dressing to coat leaves lightly. Set aside.
4. Heat a large skillet over high heat; add remaining 2 tablespoons of the olive oil. Add the mushrooms; cook, stirring, until they begin to turn golden, about 4 minutes. Season with remaining 1/4 teaspoon of salt and pepper to taste. Divide the salad leaves among 6 serving plates, mounding them in the center. Arrange the mushrooms around the leaves. Cut each chicken breast crosswise and on the diagonal into 6 slices; arrange the slices over each bed of greens. Spoon a little more of the vinaigrette over the chicken, if you like; garnish with fresh herbs.
Nutrition information per serving:
332 calories, 62% of calories from fat, 23 g fat, 4 g saturated fat, 73 mg cholesterol, 3 g carbohydrates, 29 g protein, 495 mg sodium, 1 g fiber
