Warm Chicken and Asparagus Salad

Servings: 4

Ingredients:

Dressing:
3 Tablespoons water
2 Tablespoons white wine vinegar (or red wine, apple cider, balsamic or rice vinegar can be used as a substitute)
1 Tablespoon olive oil
1 teaspoon Dijon or brown mustard
¼ teaspoon coarsely ground pepper
1/8 teaspoon salt
1/3 cup thinly sliced green onions
 

Salad:
2 cups asparagus, diagonally sliced (2-inch)
2 teaspoons Dijon mustard
1 pound chicken breasts, skinned and boned
1/8 teaspoon pepper
1 teaspoon olive oil
6 cups seasonal fresh greens
Cooking spray
Pinch of salt

Directions:

  1. Combine dressing in a bowl. Stir well, set aside.
  2. Steam asparagus for 3 minutes or until crisp-tender, set aside. (If you don’t have a steamer, fill a skillet with ½ cup of water, add the asparagus, and cover with a lid. Boil over medium-high heat for about 5 minutes, or until the asparagus turns bright green and tender. Drain the water.)
  3. Brush 2 teaspoons mustard over both sides of chicken; sprinkle chicken with a pinch of salt and 1/8 teaspoon pepper. Cut chicken across the grain into thin slices.
  4. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat and add chicken. Cook for 6 minutes or until the chicken is done.
  5. Add dressing to the skillet and cook for 1 minute, stirring constantly.
  6. Divide salad greens on 4 plates, or place salad in a large bowl, or plate and top with asparagus.
  7. Divide chicken mixture evenly among salads.

 
Note: If in need of a quicker preparation, substitute rotisserie chicken or leftover cooked chicken, cut into strips, then reheated thoroughly in the skillet. Prepared low-fat vinaigrette dressing can also be used. 

 

Recipe courtesy of Maryland WIC cookbook

folder

Recipe Category

One pan meals

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Warm Chicken and Asparagus Salad

Servings: 4

Ingredients:

Dressing:
3 Tablespoons water
2 Tablespoons white wine vinegar (or red wine, apple cider, balsamic or rice vinegar can be used as a substitute)
1 Tablespoon olive oil
1 teaspoon Dijon or brown mustard
¼ teaspoon coarsely ground pepper
1/8 teaspoon salt
1/3 cup thinly sliced green onions
 

Salad:
2 cups asparagus, diagonally sliced (2-inch)
2 teaspoons Dijon mustard
1 pound chicken breasts, skinned and boned
1/8 teaspoon pepper
1 teaspoon olive oil
6 cups seasonal fresh greens
Cooking spray
Pinch of salt

Directions:

  1. Combine dressing in a bowl. Stir well, set aside.
  2. Steam asparagus for 3 minutes or until crisp-tender, set aside. (If you don’t have a steamer, fill a skillet with ½ cup of water, add the asparagus, and cover with a lid. Boil over medium-high heat for about 5 minutes, or until the asparagus turns bright green and tender. Drain the water.)
  3. Brush 2 teaspoons mustard over both sides of chicken; sprinkle chicken with a pinch of salt and 1/8 teaspoon pepper. Cut chicken across the grain into thin slices.
  4. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat and add chicken. Cook for 6 minutes or until the chicken is done.
  5. Add dressing to the skillet and cook for 1 minute, stirring constantly.
  6. Divide salad greens on 4 plates, or place salad in a large bowl, or plate and top with asparagus.
  7. Divide chicken mixture evenly among salads.

 
Note: If in need of a quicker preparation, substitute rotisserie chicken or leftover cooked chicken, cut into strips, then reheated thoroughly in the skillet. Prepared low-fat vinaigrette dressing can also be used. 

 

Recipe courtesy of Maryland WIC cookbook

Nutrition Facts

4 serving per container

Serving size 1 1/2 cups

Amount Per Serving
Calories 150
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 45mg 15%
Sodium 220mg 10%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 7%
Total Sugars 2g
Includes 0g Added Sugars 0%
Protein 19g
Vitamin D 0mcg 0%
Calcium 44mg 4%
Iron 3mg 15%
Potassium 378mg 8%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.