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Crispy Chicken Salad

Yield 4 servings.

Ingredients

  • 1/2 cup fine, dry breadcrumbs
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried whole thyme
  • 1 egg white, lightly beaten
  • 2 tablespoons skim milk
  • 4 (4-ounce) skinned, boned chicken breast halves, cut into 1-inch strips
  • Vegetable cooking spray
  • 2 cups shredded iceberg lettuce
  • 2 cups shredded romaine lettuce
  • 1 cup shredded red cabbage
  • 3/4 cup shredded carrot
  • 1/4 cup sliced green onions
  • 1/3 cup white wine vinegar
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon chopped fresh basil
  • 1/4 teaspoon freshly ground pepper

Nutrition Information

  • calories 246
  • caloriesfromfat 22 %
  • fat 6.1 g
  • satfat 1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 30.3 g
  • carbohydrate 15.4 g
  • fiber 0.0 g
  • cholesterol 67 mg
  • iron 0.0 mg
  • sodium 312 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 4 ingredients in a shallow dish; stir well. Combine egg white and milk. Dip chicken in egg white mixture; dredge in breadcrumb mixture. Place chicken on a baking sheet coated with cooking spray. Bake at 350° for 35 minutes or until lightly browned.

  2. Combine lettuces, cabbage, carrot, and green onions; toss well. Combine vinegar and remaining ingredients; pour over lettuce mixture, and toss well. Divide lettuce mixture evenly among individual serving plates. Top evenly with chicken strips.

Light and Luscious