I love Cobb salads, but they are so unhealthy. The whole salad thing stops being a healthy dish when you start jamming it full of bacon and egregious amounts of blue cheese. Don’t get me wrong I love both of those things, but sometimes it’s good to eat cleaner and healthier.
Healthy eating requires dedication, making better choices and altering what you normally love to consume. I subtract many of the unhealthy items like the bacon and blue cheese in favor of extra chicken and more avocado. Increasing the intake of clean proteins and good fats like olive oil and avocado can not only help burn body fat, but boost energy levels as well.
Lets start making this this salad!
Make the hard boiled eggs by placing them in a sauce pan covered by 2 inches of cold water. Bring to a boil, reduce to a simmer for 1 minute then turn off and leave them in the water for 10 minutes. Place in ice bath. Add 1 tbs of balsamic vinegar to a mixing bowl. Whisk in 1/8 cup of olive oil then season with salt and pepper. Add the greens, 1/2 the chicken and mix thoroughly. Serve topped with the rest of the chicken, eggs and avocado.
Chicken and Avocado
I’m back to eating healthy again and that means a lot of clean protein like chicken breast, greens and good fats in the form of avocado and olive oil. When you eat the same proteins day in and day out it can get really boring. I mean like really boring. It forces you to change up the seasoning daily and be creative. Today is geared more towards the flavors of Mexico.
The balance of spice, textures and acid are enough to want you craving another bite. This dish is unbelievably simple as well which never hurts.
- 2 chicken breast (boneless and skinless)
- 1 avocado
- 1/2 cup brussel sprouts (finely shredded)
- 1 lime
- garlic granules
- chipotle powder
- chili powder
- cumin powder
- olive oil
- canola oil
This entire dish can be prepared within a 10 minute window. Preheat oven 350. Season the chicken with salt and pepper. Sprinkle the chicken heavily with chili powder. Lightly sprinkle on the chipotle, garlic granule and cumin as these are very potent. Preheat a sauté pan over medium-high heat. Add 2 tablespoons of canola oil then the chicken. Cook for 5 minutes then flip the chicken. Place the pan into the oven to finish the chicken for ~5 minutes. Remove the outer layer of the Brussel sprout then clean. Shred the brussels and set aside. Split and remove the avocado from its skin. Place into a mortar or mixing bowl. Break down the avocado until smooth and creamy. Season with the juice of 1/2 a lime, a pinch of salt, pepper and then add the shredded brussel sprouts for texture.Allow the chicken to rest at least 4 minutes before slicing. In the meantime make a simple vinagerette with the other 1/2 of the lime juice, olive oil and season with salt and pepper. As with any vinaigrette use a 2:1 fat or acid ratio.
Pan Roasted Chicken, Asparagus and Miso Vinaigrette
A roasted chicken alone can be somewhat boring, especially when chicken is your main source of protein all the time. I like to add slightly charred asparagus and miso to the plate to enhance more complex unami flavors. The asparagus can easily be a side dish or larger stand alone plate. This quick dish is absolutely perfect for a delicious lunch.
1/4 lb asparagus (trimmed)
1 skinless chicken breast (butterflied)
1 tps white miso
1/8 cup rice wine vinegar
1/8 cup canola oil
This entire dish is about timing and using the 10 minute window to prepare the chicken wisely. Preheat oven 350 and get a sauce pan ready to blanch the asparagus. Season the chicken with salt and pepper. Heat 1 tablespoon of the oil in a large sauté pan over medium-high heat. Add the chicken and cook for 5 minutes flip and put in the oven to finish for ~5 minutes.
Meanwhile trim and slice the asparagus lengthwise into 1/8 inch thick ribbons. Blanch the asparagus in salted water for 90 seconds and shock in an ice bath after. Dry off the cooled asparagus.
Ice bath after blanching
Dried asparagus ready for charring
Place 1 tps of white miso into a small mixing bowl. Add the rice wine vinegar and mix throughly with a whisk. Drizzle in the oil and then season with salt and pepper. The chicken should be out of the oven and resting at this point. Preheat a sauté pan over high heat. Add 1 tbs of canola oil and then the asparagus shortly after. Toss, season with salt and pepper allowing the asparagus to become slightly charred.
Asparagus added to high heat pan
Asparagus fully cooked ready for plating
Slice the chicken, top with the asparagus and drizzle the vinaigrette over the top.