Fried-Chicken Salad

Cooking Light
4 servings


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1/4 cup dry breadcrumbs
1/4 cup all-purpose flour
1 teaspoon garlic powder
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
3/4 pound skinned, boned chicken breasts, cut into thin strips
1/2 cup low-fat buttermilk
Cooking spray
1 tablespoon olive oil
4 cups thickly sliced romaine lettuce (cut across rib)
1 (15-ounce) can whole baby beets, drained and halved
1/2 cup fat-free honey-Dijon mustard salad dressing
1/2 cup (2 ounces) crumbled blue cheese


Combine first 6 ingredients in a shallow dish. Stir well; set aside. Combine chicken and buttermilk in a bowl; stir. Cover; marinate in refrigerator 30 minutes. Drain; dredge a few strips at a time in breadcrumb mixture, tossing to coat.

Coat a nonstick skillet with cooking spray. Add oil; place over medium heat until hot. Add chicken to skillet; cook 3 minutes on each side or until done.

Arrange 1 cup lettuce on each of 4 plates; divide chicken and beets among plates. Top with 2 tablespoons dressing and 2 tablespoons cheese.

Created date

March 1997

Nutritional Information

Calories 287
Caloriesfromfat 27 %
Fat 7.4 g
Satfat 2.2 g
Monofat 3.4 g
Polyfat 0.8 g
Protein 25.8 g
Carbohydrate 28.3 g
Fiber 2 g
Cholesterol 60 mg
Iron 2.9 mg
Sodium 710 mg
Calcium 116 mg