Tomato Chicken Stack with Avocado Cream Dressing

Nutrition Facts

Per Serving: calories: 254; carbohydrates: 9 g; total fat: 11 g; saturated fat: 2 g; cholesterol: 65 mg; fiber: 4 g; protein: 30 g; sodium: 116 mg; carb choices: .5

Ingredients

4 ounces bean sprouts
1 pound boneless, skinless chicken breast halves
2 teaspoons olive oil
2 medium-sized ripe tomatoes, sliced and dusted with freshly ground pepper
8 ounces fresh watercress
2 teaspoons extra virgin olive oil

Dressing:
1/4 cup fat-free plain yogurt (preferably Greek-style yogurt)
2 tablespoons lemon or lime juice
1 tablespoon white wine vinegar
1 clove garlic
1 ripe avocado
1 tablespoon fresh chopped (or 1 teaspoon dried) tarragon

Directions

This is a lower-carbohydrate and high-protein main dish salad, rich in vitamins A, C, K and niacin, as well as in heart-healthy monounsaturated fats.

Clean the bean sprouts:
Soak the bean sprouts in ice water for 15 minutes, then drain them and pat them dry with a paper towel.

Prepare the chicken:
Preheat a nonstick skillet. Coat the chicken with olive oil and sauté, covered, for about 5 to 7 minutes per side, depending on thickness. Check the chicken periodically for doneness (if you insert an instant-read thermometer in the middle, it should read 160°F). After cooking, let the chicken rest for 10 minutes, then slice it and let it cool in the refrigerator.

Prepare the dressing:
Put the yogurt, lemon juice, vinegar and garlic in a blender and pulse for approximately 5 seconds to incorporate. Split and scoop out the avocado, add it to the blender, and pulse until smooth. Add the tarragon, and pulse to incorporate and chop.

Assemble the salads:
In a small bowl, toss the watercress and bean sprouts with the extra virgin olive oil. Divide the sliced tomatoes between plates and top them with the sliced chicken. Spoon a generous amount of dressing over the tomatoes and chicken, then add the watercress and sprouts over the top.

07/05/2011 3:13 pm | by Jennifer