F-Factor

F-Factor Cobb Salad

cobb salad 2

Just because something is called a “salad” doesn’t make it good for you. For example, a Cobb Salad at one popular family-style chain packs in over 1000 calories and 85 grams of fat! This recipe for the classic Cobb swaps out full-fat ingredients for a salad both your taste-buds and waistline can enjoy.

INGREDIENTS (serves 8):

  • 3 tablespoons white-wine vinegar
  • 2 tablespoons finely minced shallot
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • 1 teaspoon pepper
  • ¼ cup nonfat Greek yogurt
  • 1 tablespoon water
  • 4 slices turkey bacon
  • 8 cups (about 2 heads) romaine lettuce, thinly sliced
  • 2 cups (about 1 pound) poached or grilled chicken breast, diced
  • 2 cups cherry tomatoes, halved
  • 2 hard-boiled eggs, peeled and quartered, yolks removed
  • 1 large cucumber, seeded and sliced
  • 1 firm, ripe avocado, pitted, peeled and thinly sliced
  • 2 ounces low-fat bleu cheese, crumbled

    • PREPARATION:

    1. Whisk together the vinegar, shallots, mustard, and pepper. Blend with the yogurt and add a tablespoon of water, and whisk until smooth. Set aside.
    2. Cook the turkey bacon according to package directions, stirring frequently until crisp. Remove from heat and let cool, then chop into 3/4 –inch pieces. Set aside.
    3. Arrange lettuce on a large platter. Scatter bacon on top of lettuce, followed by chicken, tomatoes, eggs, cucumber, avocado, and lo-fat bleu cheese. Drizzle with dressing or serve on the side.

    Tips: To poach the chicken, place the boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water, cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.

    THE F-FACTOR DIET NUTRITIONAL CONTENT FOR JOURNALING: 0 g carbohydrate, 7 g fiber

    ACTUAL NUTRITIONAL CONTENT PER SERVING: 263 calories, 14 g carbohydrate, 7 g fiber, 17 g protein, 14 g total fat, 3 g sat. fat, 288 mg sodium

     

    To prepare delicious F-Factor recipes at home, and for healthy lifestyle tips and eating plans, check out our books:  The Miracle Carb Diet and The F-Factor Diet!

    Subscribe free to The F-Factor Weekly for great product tips, nutrition news you can use, diet-friendly recipes, and new restaurant reviews.

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