April 3, 2007

Quick Chicken Artichoke Salad won’t Ruin your Diet

It always surprises me when someone says they don't like salad and I immediately wonder if it is because they don't like to make it.  Maybe there are just too many things to chop. Maybe their idea of salad has been tainted by too many meals with chopped iceberg lettuce and slimy tomatoes topped with a glug of goopy bottled dressing.  Or are there just too many vegetables in one place that have to be picked through and questioned?  Regardless, I believe they're missing out on something that can be made with very little creativity if you keep tasty things in your refrigerator, and are willing to try new combinations once you find a basic recipe you enjoy.

Last night's salad — really a meal — was made from what I had on hand and was delicious.  It was quick and easy to make.


Chicken Artichoke Salad

4 Roman style marinated, well drained artichoke hearts (longer stems are attached)
1 c. cooked chicken breast, diced
4 c. salad greens
1/2 avocado, diced
1/4 c. grilled red peppers, (bottled or fresh)  sliced
3/4 c. sauteed sliced spring onion (white and green parts)
1/4 c. non-fat feta
1 T extra virgin olive oil
juice of 1 lime or lemon
salt and pepper to taste

  1. Saute chicken breast meat in a pan with a bit of olive oil until done and nicely browned.  Dice and put aside.
  2. Add sliced spring onions to same pan and saute until slightly browned.  Set aside
  3. Add salad greens to a large bowl. 
  4. Mix olive oil, citrus juice, salt and pepper, and pour on greens.  Toss well.
  5. Place 1 c. of dressed salad greens on each of 4 plates.
  6. Top with diced chicken, spring onions, grilled peppers, avocado, and feta.
  7. Place 1 artichoke heart along side each serving.

As always, lots of adjustments can be made to this recipe:

  • use canned/non-marinated artichoke hearts, but saute them with the spring onions
  • grill red peppers on your stove, the grill, or the oven until skins are black.  Place in a bag to sweat for 15 minutes, then peel, and remove cap, seeds, and membranes before slicing.
  • add some cilantro or some spicy peppers that have been roasted
  • experiment with different greens
  • go meatless and add some grilled corn or some black beans

Give it a try and let me know how yours turned out!