Light & Fresh Cobb Salad

Our dietitians' favourite

This recipe is taken from the 2011 Milk Calendar. This colourful main course salad is a sight to behold and is packed with vibrant and fresh flavours to savour. The Milk marinade helps the chicken grill to moist perfection.

  • Prep: 20 min
  • Cooking: 15 min - 20 min
Yields 4 - 6 servings
light fresh cobb salad
In this video, you’ll see how to make a fresh main dish salad. A lighter version of the famous California salad, when served with Aged Cheddar or Blue Cheese it becomes truly delightful.

Ingredients

  • 4 small boneless skinless chicken breasts
  • 10 cups (2.5 L) torn Romaine lettuce
  • 8 small tomatoes cut into quarters
  • 1 avocado cut into cubes
  • 1 cup (250 mL) Canadian Sharp Cheddar cheese shredded or 1/2 cup (125 mL) Canadian blue cheese crumbled
  • Dressing
  • 1 cup (250 mL) Milk
  • 1/2 cup (125 mL) drained* plain yogurt
  • 2 tbsp (30 mL) chopped fresh chives
  • 1 tbsp (15 mL) chopped fresh thyme
  • 1 tbsp (15 mL) Dijon mustard
  • 1 tsp (5 mL) sugar
  • Salt and pepper to taste
  • 1/4 cup (60 mL) red wine vinegar or white wine vinegar

Preparation

Dressing

: In a bowl, whisk together milk, yogurt, chives, thyme, mustard, sugar, salt and pepper; gradually whisk in vinegar.

Chicken:

In a shallow dish, pour 1/4 cup (60 mL) dressing over chicken; turn to coat. Let stand for 10 min. Set remaining dressing aside.

Meanwhile, preheat barbecue grill to medium or preheat broiler.

Place chicken on greased grill and close lid or on a foil-lined baking sheet if broiling (discard any excess marinade). Grill or broil chicken for about 8 min per side or until no longer pink inside. Transfer to a cutting board; let stand for 3 min.

Salad:

In a large bowl, toss lettuce with 1/2 cup (125 mL) dressing. Slice chicken into thin strips. Divide lettuce among plates; top with chicken, tomatoes, avocado and cheese. Drizzle with more dressing. (Extra dressing can be covered and refrigerated up to 3 days.)

Tips

To drain yogurt, spoon 1 cup (250 mL) plain yogurt into a sieve lined with a coffee filter; set over a bowl and cover. Refrigerate and let drain for 4 hrs or up to 1 day. Measure 1/2 cup (125 mL).

Healthy Eating Tip: Romaine and other varieties of darker coloured lettuce offer more nutrients than ice berg lettuce so opt for the darker versions more often. Other richly coloured salad ingredients like the avocado and tomatoes featured here add important antioxidants and nutrients for your family’s good health.

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Nutrition

Nutritional Information

per serving
Energy: 291 Calories
Protein: 27 g
Carbohydrate: 15 g
Fat: 14 g
Fibre: 5.5 g
Sodium: 362 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 25 % / 275 mg
Folate: 74 %
Vitamin C: 67 %
Selenium: 62 %
Vitamin B6: 49 %