Recipes

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Fried Chicken Salad

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

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.

Yield

4 servings

Nutritional Information:

CALORIES 287(27% from fat); FAT 7.4g (sat 2.2g,mono 3.4g,poly 0.8g); PROTEIN 25.8g; CHOLESTEROL 60mg; CALCIUM 116mg; SODIUM 710mg; FIBER 2g; IRON 2.9mg; CARBOHYDRATE 28.3g