With Chicken
***Or Vegan (yes, it IS possible) modification included***
Last week, I shared some delicious garden-fresh recipes. There are many other ingredients at their prime right now, and summer is still singing for lightness of spirit and appetite. I'm delighted to share one of my summer favorites, my Tarragon Chicken Summer Salad! With the delicious blend of blueberries, almonds and fresh tarragon, this meal is a quick lunch or dinner to satiate your appetite and your senses! And if you're following a vegan diet, this can easily become a Tarragon White Bean Summer Salad!! I first made this recipe when a friend was following Whole 30 and wanted a simple lunch option for her bachelorette crew - everyone LOVED it!
This recipe calls for Ras el Hanout, a traditional North African spice blend which includes cardamom, cinnamon, clove, allspice, turmeric – it’s a deceptively sweet medley without any sugar! For a simpler flavor profile, marinate the chicken in a little olive oil, red wine vinegar, light onion powder and fresh tarragon for 2-6 hours before cooking.
***For a vegan option, pre-cook cannellini white beans and then saute them in the Ras el Hanout seasoning - SO YUMMY!!
I use a prepared dressing here because it saves times and is a product I trust, made with simple, whole ingredients. You could prepare your own dressing with olive oil, red wine vinegar, champagne vinegar, sugar free ground mustard, fresh tarragon, salt, pepper. The ingredients and recipe are included at the bottom of the post. ***If you're following a vegan diet, be sure to use this homemade dressing which does not include eggs.
As I mentioned, for anyone following the Whole 30 diet and/or looking to eat cleanly without gluten, dairy, soy or added sugar, this is a winner!
All my recipes are always gluten free and dairy free, and any other common allergens are called out below. I will also always list the highest quality ingredients. These reflect sustainable agricultural practices with organic conditions free of toxic chemicals, hormones, antibiotics, GMOs. Any recipe may be adapted to what you have available and will be equally delicious!
Allergens
· Chives & garlic (nightshade) in packaged dressing
· Garlic (in chicken preparation
· Eggs (in packaged dressing)
· Almonds
Ingredients - serves 4
· 1-1.5 lbs organic Free Range Chicken Breasts
**Or substitute with 16 oz of cooked cannellini white beans
· 2 tablespoons Extra Virgin olive oil
· 1 teaspoon sea salt
· fresh cracked black pepper to taste
· 1-2 tablespoons granulated garlic
· 2-3 tablespoons Ras el Hanout spice
· 8 cups organic washed spinach/arugula mix - or use butter lettuces or red and green leaf lettuces from your garden!
· 1 & 1/3 cup fresh organic blueberries
· 1 cup sliced organic almonds – unblanched
· 4-8 tablespoons Primal Kitchen Green Goddess Salad Dressing
**Or see alternative homemade dressing below for vegan option
· 1 packet of fresh tarragon (approximately 1 oz) **Tarragon has a slightly nutty and licorice flavor and adds incredible flavor dimension to this salad!
Preparation - 20 mins
Begin by trimming your chicken and cutting into roughly 4 oz portion sizes (approximately the size of the palm of your hand).
**If preparing this vegan, set cannellini white beans to cook to slightly al dente, per package instructions
Season chicken with half your salt, granulated garlic and Ras el Hanout seasoning. Add cracked black pepper to taste.
Heat olive oil in large brazier/saute pan over medium heat. When hot, place chicken breasts with seasoned side face down in the pan.
**Once cooked, cannellini white beans may be added to a hot saute pan with olive oil, and seasoned with half the amount of salt, granulated garlic, Ras el Hanout seasoning, and cracked black pepper to taste. Saute to a slightly golden color and then follow the recipe for making the salad.
In the pan, season the other side of the chicken with your remaining salt, granulated garlic, Ras el Hanout seasoning and cracked black pepper to taste.
Allow the chicken breasts to sear on the first side until the edges turn slightly opaque/white in color. Then, flip chicken and sear the second side. Cover with a lid to incorporate a steaming/poaching while cooking the chicken to lock in flavor!
Cook chicken for approximately 3 minutes, then flip again and continue turning for even browning, until chicken is fully cooked.
While chicken (or beans) is browning, gently pick the leaves from the tarragon and place to the side.
Salad Preparation
If preparing this for a single serving, divide ingredient quantities by 4
In a very large mixing bowl, place 8 cups of fresh organic washed spinach & arugula mix or fresh lettuces.
Sprinkle fresh organic blueberries and sliced organic unblanched almonds over greens.
Drizzle 4-6 tablespoons of Primal Kitchen Green Goddess dressing over greens.
Gently toss/mix salad to incorporate the dressing.
When chicken is done cooking, remove from heat and slice, fanning the breasts on a serving plate, or over the greens.
Sprinkle 8-10 pinches of fresh tarragon leaves over the chicken.
Housemade Dressing - Vegan
As with any recipe, adjust quantities to suit your flavor preference.
Combine all ingredients in a medium mixing bowl and whisk together.
Quick tip: If you have a shaker-ball container (think protein shakes), you can add all ingredients to the container, add the ball, seal and shake vigorously!
Most of the ingredients have a range for the amount of quantity to use - always start with the smaller quantity, knowing you can add more later. If you prefer a more acidic dressing, you can use more of the vinegars. If you prefer a more mild dressing, you can increase the amount of olive oil. I recommend you start with the lower quantities, blend together, and add/increase as you prefer - it's far easier to add, and outright impossible to take away.
· 3/4-1 cup Extra Virgin Olive Oil
· 1/3-1/2 cup red wine vinegar
· 1/4-1/2 cup champagne vinegar
· 4-6 tablespoons sugar free ground mustard
· 1/4 cup chopped fresh tarragon
· sea salt and cracked black pepper to taste
Voila! Bon Appetit! I hope you enjoy this recipe as much as I do!
By Jen Rizza, Founder of Newtown Wellness Collective, avid foodie, Reiki Master, Yoga Teacher and Healthy Living Advocate
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