Poached Chicken and Asparagus Salad

Poached Chicken and Asparagus SaladRecipe
Photo: Jan Smith
Here's a cool, light salad that's great for hot, humid days. If you anticipate having leftovers, toss together only what will be eaten at dinner to keep all the components at their peak.


2 servings (serving size: 2 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 216
Caloriesfromfat 15 %
Fat 3.6 g
Satfat 0.7 g
Monofat 1.6 g
Polyfat 0.8 g
Protein 31 g
Carbohydrate 16.8 g
Fiber 1.7 g
Cholesterol 66 mg
Iron 4.9 mg
Sodium 303 mg
Calcium 72 mg


6 cups water
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon cracked black pepper
1 bay leaf
1 small onion, halved
1/2 pound skinless, boneless chicken breast
2 1/2 cups (1-inch) slices asparagus
1 cup yellow bell pepper strips
1 teaspoon finely chopped fresh tarragon


Combine first 6 ingredients in a large saucepan; bring to a boil. Cook 5 minutes. Add chicken. Cover, reduce heat, and simmer 15 minutes or until chicken is tender. Remove chicken from pan with a slotted spoon. Place chicken on a cutting surface; cover loosely with foil. Let stand 10 minutes; cut chicken into bite-sized pieces.

Return poaching liquid to a boil. Add asparagus; cook 2 minutes or until crisp-tender. Drain and rinse with cold water; drain well. Discard bay leaf and onion. Combine chicken, asparagus, bell pepper, Apple-Kiwi Dressing, and tarragon; toss well to combine.