Fried-Chicken Salad

Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 287
  • Calories from fat: 27%
  • Fat: 7.4g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.8g
  • Protein: 25.8g
  • Carbohydrate: 28.3g
  • Fiber: 2g
  • Cholesterol: 60mg
  • Iron: 2.9mg
  • Sodium: 710mg
  • Calcium: 116mg

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

Preparation

  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.
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