HEALTHY LEARNING AT WORK
Take 5
JUNE 2016
Chicken Lentil Salad with Honey Mustard Dressing
SERVES 6
First created in Dijon, France, creamy Dijon-style mustard
has an assertive yet refined flavor that can gussy up sauces
and salad dressings. Poaching chicken breasts, which have
a tendency to dry out during cooking, is a great way to keep
the meat deliciously moist. This salad can serve double duty
as an elegant dinner or a nutritious workweek lunch.
3/4 cup (180 mL) brown lentils
1 lb (450 g) boneless, skinless chicken breast
1/2 tsp (2 mL) sea salt, divided
6 cups (1.5 L) salad greens
2 apples, thinly sliced
1 red bell pepper, thinly sliced
1/2 English cucumber, thinly sliced
1/3 cup (80 mL) chopped mint
3 oz (85 g) soft goat cheese, crumbled
1/3 cup (80 mL) chopped walnuts
2 Tbsp (30 mL) cider vinegar
2 Tbsp (30 mL) creamy Dijon mustard
2 Tbsp (30 mL) honey
1 garlic clove, finely chopped
1 shallot, finely chopped
1/4 tsp (1 mL) turmeric
1/4 tsp (1 mL) black pepper
1/4 cup (60 mL) extra-virgin olive oil
In medium saucepan, combine lentils and 3 cups
(750 mL) water. Bring to a boil, reduce heat and simmer
until tender, about 25 minutes. Drain and let cool to
room temperature.
To poach chicken, place breasts and 1/4 tsp (1 mL) salt
in pot large enough that chicken lies flat in one layer.
Add enough water to completely cover chicken by about
1 in (2.5 cm). Bring water to a very slight simmer with
just a few bubbles breaking the surface. Reduce heat to
medium-low, partially cover and cook for 15 minutes,
or until meat is cooked through. Adjust heat as needed
during cooking to maintain a slight simmer. Remove
chicken from water and slice thinly.
In large bowl, toss together lentils, chicken, salad
greens, apples, red bell pepper, cucumber, mint, goat
cheese and walnuts.
In small bowl, whisk together cider vinegar, mustard,
honey, garlic, shallot, turmeric, black pepper and
remaining salt. Slowly whisk in olive oil.
Divide salad among serving plates and drizzle
mustard dressing over top.
EACH SERVING CONTAINS: 404 calories; 29 g protein;
18 g total fat (4 g sat. fat, 0 g trans fat); 34 g total
carbohydrates (14 g sugars, 11 g fiber); 380 mg sodium