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.
1. 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.
2. 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.
3. 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.
4. To prepare the dressing, whisk together the mayonnaise, buttermilk, mustard, lemon juice, salt and pepper. Pour the dressing evenly over the salad and serve.
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
3 Tbsp light mayonnaise
1/4 cup light buttermilk
1/2 tsp Dijon mustard
2 tsp lemon juice
pinch of salt and pepper
Nutritional Analysis per Serving
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.
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.