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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Warm Chicken and Asparagus Salad
 
Source: dLife

Chicken with crisp-tender asparagus and a warm vinaigrette.

Rating:
Prep Time: 15 minutes
Cook Time: 10 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 212.6
Total Carbs 6.1 g
Dietary Fiber 2.2 g
Sugars 3.1 g
Total Fat 6.2 g
Saturated Fat 1.1 g
Unsaturated Fat 5.2 g
Potassium 476.6 mg
Protein 31.9 g
Sodium 401 mg
Dietary Exchanges
1 Fat, 1 Vegetable, 4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
3 tbsp cold water
2 tbsp white wine vinegar
1 tbsp olive oil
1 tsp dijon mustard
0.25 tsp black pepper , coarsely ground
0.12 tsp salt
2 cup fresh asparagus , diagonally sliced
2 tsp dijon mustard
1 lb boneless skinless chicken breasts
0.25 tsp salt
0.12 tsp black pepper
1 tsp olive oil
1 cooking spray
0.33 cup fresh chopped green onion
6 cup romaine lettuce


Directions
1 Whisk together water, vinegar, oil, mustard, pepper, and salt; reserve.
2 Steam asparagus for 3 minutes; reserve.
3 Coat chicken on both sides with mustard and season with salt and pepper. Slice chicken into thin pieces. Pour oil in a cooking spray coated frying pan and heat over medium-high heat. Saute chicken and green onions 6 minutes or until chicken is fully cooked. Pour vinegar mixture into pan and cook 1 minute.
4 Top salad greens with asparagus and chicken; drizzle any left over liquid over greens.
Additional Information
This chicken salad is also great in a warm crusty roll.


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