Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
from the South Beach diet
Makes 6 servings
Creamy lemon dressing adds a refreshing kick to this chicken salad. Select the sturdy inside leaves of the lettuce head to hold the salad. Each leaf should hold about one cup of chicken salad. Serve immediately after filling the lettuce cups.
4 (6-ounce) boneless, skinless chicken breast halves
1 bunch asparagus, trimmed (about 1 pound)
1/2 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
2 stalks celery, thinly sliced
3 tablespoons thinly minced red onion
2-3 tablespoons finely chopped fresh tarragon
6 leaves butter lettuce
1. Trim excess fat and skin from chicken. Place chicken and 4 cups of water in medium Dutch oven or heavy saucepan over medium-high heat. Bring to a simmer; cook 10 minutes, or until chicken is just cooked. Transfer chicken to bowl. Let chicken cool, and slice into 1-inch strips.
2. Bring water to a boil in medium saucepan over high heat. Add asparagus and cook, 3 minutes, until tender-crisp. Drain and rinse with cold water. Slice diagonally into 1/2-inch pieces.
3. In medium bowl, combine yogurt, mayonnaise, and lemon juice. Add chicken strips, asparagus, celery, onion, and tarragon. Season with salt to taste and add one scoop of mixture to each lettuce leaf.
24 g protein
9 g carbohydrte
3 g fiber
11 g total fat
2 g saturated fat
64 mg cholesterol
249 mg sodium