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Chicken and new potato lettuce cups with tarragon-mustard dressing
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Chicken and new potato lettuce cups with tarragon-mustard dressing

Gluten-Free, Lean & Clean, Dairy-Free, Soy-Free

2 Servings, 450 Calories/Serving

25 – 35 Minutes

Tarragon brings elegance and a lovely anise-like flavor to this portable and gluten-free mash-up of chicken and potato salads.

Ingredients

  • 2 boneless skinless chicken breasts (about 6 ounces each)
  • ¼ pound green beans
  • ¼ pound new potatoes
  • 3 scallions
  • 1 lemon
  • 1 or 2 sprigs fresh tarragon
  • 1 head butter lettuce
  • 1 tablespoon whole grain mustard
  • 1 ounce pea shoots

Make It Leaner

For an even brighter and lighter salad, in Step 5, add an extra teaspoon of lemon juice and use only 1 teaspoon oil in the dressing to shave off 40 calories and 4.5 grams of fat from each serving.

Ingredient IQ

Many people think new potatoes are a variety of potato, but they actually are just young. Freshly harvested, these spuds have thin skins and haven’t developed all their starches, which accounts for their denser texture and subtly sweeter flavor.

Nutrition per serving

Instructions

1

Poach the chicken

Bring a medium sauce pot of water to a boil. Carefully lower the chicken into the boiling water and cook until opaque and cooked through, 5 to 7 minutes. Using a slotted spoon or tongs, transfer to a plate to cool, then using a fork, shred the chicken. Keep the water at a low boil for the green beans.
While the chicken cooks and cools, prepare the vegetables.

2

Prep the vegetables

  • Trim the stem ends from the green beans; cut the beans on the diagonal into 1-inch lengths.
  • Cut the potatoes crosswise into ¼-inch-thick slices.
  • Trim the root ends from the scallions; cut the scallions on the diagonal into 2-inch lengths.

3

Cook the green beans

Return the chicken poaching water to a full boil, add the green beans, and cook until crisp-tender, 2 to 3 minutes. Drain and set aside.
While the green beans cook, start the potatoes and scallions.

4

Cook the potatoes and scallions

In a large frying pan over medium heat, warm 2 tablespoons oil until hot but not smoking. Add the potatoes and scallions, season with salt and pepper, and cook, stirring occasionally, until lightly charred and the potatoes are just tender and the vegetables are lightly browned, 5 to 7 minutes. Transfer to a plate.
While the potatoes and scallions cook, prepare the tarragon-mustard dressing.

5

Make the tarragon-mustard dressing; assemble the salad

  • Zest and juice the lemon, keeping the zest and juice separate.
  • Strip the tarragon leaves from the stems; finely chop the leaves.
  • Trim the root end from the butter lettuce; separate the leaves.
In a large bowl, stir together the lemon zest, 1 tablespoon lemon juice, tarragon, mustard, and 1 tablespoon oil. Add the shredded chicken, green beans, potatoes, and scallions and toss to coat. Season to taste with salt and pepper.

6

Serve

Transfer the lettuce leaves to individual plates and fill the leaves with the chicken salad. Garnish with the pea shoots and serve.

Protein: 44g (88% DV), Fiber: 6g (24% DV), Total Fat: 20g (31% DV), Monounsaturated Fat: 13g, Polyunsaturated Fat: 2g, Saturated Fat: 3g (15% DV), Cholesterol: 125mg (42% DV), Sodium: 470mg (20% DV), Carbohydrates: 21g (7% DV), Total Sugars: 6g, Added Sugars: 0g (0% DV).