Photo: Jan Smith Photo by: Photo: Jan Smith

Poached Chicken and Asparagus Salad

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.

Cooking Light AUGUST 2005

  • Yield: 2 servings (serving size: 2 cups)


  • 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
  • 1/4 cup Apple-Kiwi Dressing
  • 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.

Nutritional Information

Amount per serving
  • Calories: 216
  • Calories from fat: 15%
  • Fat: 3.6g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.8g
  • Protein: 31g
  • Carbohydrate: 16.8g
  • Fiber: 1.7g
  • Cholesterol: 66mg
  • Iron: 4.9mg
  • Sodium: 303mg
  • Calcium: 72mg

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Poached Chicken and Asparagus Salad recipe