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12
ounces fresh asparagus spears
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2
small pears, halved lengthwise and cored (remove stems, if desired)
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Lemon juice
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4
skinless, boneless chicken breast halves (about 1-1/4 lb. total)
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Salt
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Ground black pepper
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6
cups torn mixed salad greens*
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Milk (optional)
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1
recipe Blue Cheese Dressing**
1. Snap off and discard woody bases from asparagus. If desired, scrape off scales. In a large saucepan cook asparagus, covered, in a small amount of boiling lightly salted water for 3 to 5 minutes or until crisp-tender. Drain; set aside.
2. Meanwhile, brush cut sides of pears with lemon juice; set aside. Sprinkle chicken with salt and pepper.
3. Place chicken on the grill rack directly over medium heat; grill for 5 minutes. Turn chicken. Add pears to the grill rack, cut sides down. Grill chicken and pears for 7 to 10 minutes more or until chicken is no longer pink (170 degrees F) and pears are tender. If desired, add asparagus the last 3 minutes of grilling.
4. Transfer chicken to a cutting board; slice chicken. Cut pear halves in half, forming 8 quarters.
5. On 4 dinner plates, arrange greens, chicken, and asparagus. If desired, stir milk into Blue Cheese Dressing to reach desired consistency. Spoon dressing over salad. Add pear pieces. Makes 4 servings.
- Equipment Cook's Shop:To rinse and drain salad greens, you can use a salad spinner.
Yield: 2/3 cup
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1/2
cup plain fat-free yogurt
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1/4
cup chopped red onion
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2
tablespoons crumbled blue cheese
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1
tablespoon snipped fresh chives
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1/8
teaspoon ground white pepper
In a small bowl, combine yogurt, red onion, crumbled blue cheese, chives, and ground white pepper. Cover; chill until ready to serve. Makes 2/3 cup.
- Servings Per Recipe 4,
- Calories 267,
- Protein (gm) 39,
- Carbohydrate (gm) 22,
- Fat, total (gm) 3,
- Cholesterol (mg) 86,
- Saturated fat (gm) 1,
- Monosaturated fat (gm) 1,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 6,
- Sugar, total (gm) 13,
- Vitamin A (IU) 1458,
- Vitamin C (mg) 16,
- Sodium (mg) 315,
- Potassium (mg) 847,
- Calcium (DV %) 162,
- Iron (DV %) 3,
- Percent Daily Values are based on a 2,000 calorie diet
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