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Traditional cobb salad is loaded with blue cheese, hard-boiled eggs, bacon, chicken and a heavy dressing. I've lightened it up by using some grilled vegetables and a buttermilk dressing to replace some of the higher-fat ingredients. You can always prepare a buttermilk substitute—see the sidebar on page 70. When corn is out of season use canned or frozen niblets. Sauté 1 cup in a nonstick pan for 5 minutes just until browned.
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SALAD
4 oz skinless boneless chicken breast (about 1 breast), pounded flat
2 plum tomatoes, each cut into 8 wedges
4 thick slices Vidalia onion (1/2 inch thick)
1 fresh cob of corn, cut into 4 pieces
3 cups baby spinach
3 cups chopped romaine lettuce
1/4 cup crumbled blue cheese (about 1 oz)
1/2 avocado, thinly sliced
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DRESSING
3 Tbsp light mayonnaise
1/4 cup light buttermilk
1/2 tsp Dijon mustard
2 tsp lemon juice
pinch of salt and pepper |
- Lightly coat a nonstick grill pan with cooking spray and set over medium-high heat. Or preheat your barbecue to medium-high heat. Grill the pounded chicken breast for about 3 minutes on each side, or until the chicken is cooked throughout and no longer pink. Slice in thin strips.
- Respray the same pan and grill the tomatoes, onions and corn on the cob for 5 to 8 minutes, or just until the corn is charred.
- Arrange the spinach, romaine, blue cheese and avocado, with the tomatoes, onions and corn, on a large serving platter. Top with the strips of grilled chicken.
- To prepare the dressing, whisk together the mayonnaise, buttermilk, mustard, lemon juice, salt and pepper. Pour the dressing evenly over the salad and serve.
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Nutritional Analysis per Serving
| Calories |
226 |
| Protein |
15 g |
| Fat |
12 g |
| Saturated Fat |
2.3 g |
| Carbohydrates |
17 g |
| Cholesterol |
33 mg |
| Sodium |
347 mg |
| Fiber |
4.9 g |
Prep Time: 15 minutes
Cook Time: 20 minutes
Make Ahead: Prepare salad early in the day and dress just before serving.
Serves 4
Nutrition Watch: Vidalia onions, like most onions, may prevent cardiovascular disease and reduce the risk of blood clots. Onions can improve lung function, especially in asthmatics.
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