1 pound skinless boneless chicken breasts or chicken tenders with tendons removed, and lightly seasoned with oregano, garlic, powder and lemon pepper or salt and pepper and grilled or baked
8 cups torn or chopped romaine lettuce (1 medium head)
1 medium to large fairly firm red, Bartlett pear or other variety pear
1 tablespoon fresh lemon juice
½ cup red onion slices
4 tablespoons crumbled blue cheese ¼ cup fresh grated Parmesan cheese
4 tablespoons sliced almonds
1 cup fat free Raspberry or Red Wine Vinaigrette
fresh ground pepper
1.Lightly season chicken with oregano, garlic powder and lemon pepper seasoning
and bake or grill at 350 F for 20 to 30 minutes until juices run clear. The amount of
time needed to bake or grill tenders is about half that of a breast. Allow chicken to
cool then shred or cut into small pieces; cover and chill.
2.Place romaine in a large salad bowl; if done ahead of time cover and refrigerate.
3.Wash pear and peel if desired. Slice pear into ¼ inch slices and sprinkle with
lemon juice to keep from going brown.
4.Add chicken and onions to greens and toss gently together. To serve divide salad
between four plates and top each salad with a ¼ of pear slices, 1 tablespoon
crumbled blue cheese and 1 tablespoon almonds. Top each salad with ¼ cup fat
free vinaigrette dressing and serve with fresh ground pepper.
Yield: 4 servings each at approximately 285 calories; 5.7 grams total fat; 1.8 grams saturated fat; 61
milligrams cholesterol; 29.7 grams carbohydrate; 4.4 grams dietary fiber; 31 grams
protein; 428 milligrams sodium.
High fat comparison 577 calories vs. 285 and 44.3 grams fat vs. 5.7