ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Fried-Chicken Salad

Yield 4 servings

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

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