GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

　　

Ingredients

serves 4

　　1 1/2 teaspoons dried tarragon

　　2 teaspoons grated lemon zest, plus 1 tablespoon fresh lemon juice

　　Coarse salt and ground pepper

　　4 bone-in, skin-on chicken breast halves (12 to 14 ounces each)

　　1/3 cup plain low-fat yogurt

　　1 tablespoon plus 2 teaspoons olive oil

　　3 plum tomatoes, coarsely chopped

　　4 scallions, trimmed and thinly sliced

　　6 ounces mesclun (about 6 cups)

　　

Step 1

Preheat oven to 425°F. Rub tarragon, 1 teaspoon zest, 3/4 teaspoon salt, and 1/4 teaspoon pepper under skin of chicken. Place chicken on a rimmed baking sheet; roast until cooked through, about 30 minutes. Remove from oven and let cool.

　　

Step 2

In a large bowl, whisk together yogurt, 2 teaspoons oil, remaining 1 teaspoon zest, and 1 teaspoon lemon juice; season with salt.

　　

Step 3

When chicken is cool enough to handle, remove and discard skin and bones; thinly slice meat lengthwise. Add to bowl along with tomatoes and scallions; toss to combine.

　　

Step 4

In a separate bowl, whisk together remaining 2 teaspoons lemon juice and 1 tablespoon oil. Add mesclun; toss to coat. Divide among four plates and top with chicken salad.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 236

　　

Step 7

Fat: 9.4g

　　

Step 8

Protein: 29.9g

　　

Step 9

Carbohydrates: 8g

　　

Step 10

Fiber: 2.9g

　　Everyday Food: Light