Directions:
- Preheat oven to 425°.
- Combine 1/2 cup buttermilk and egg white in a shallow dish. Place panko in a shallow dish. Dip chicken in egg white mixture; dredge in panko. Sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt.
- Heat an ovenproof skillet over medium heat. Add oil; swirl to coat. Add chicken. Cook 4 minutes; turn over. Bake at 425° for 14 minutes or until done. Let chicken stand 10 minutes; slice crosswise.
- Combine 1/2 cup buttermilk, 1/2 teaspoon pepper, mayonnaise, dill, chives, and vinegar. Place garlic on a cutting board; sprinkle with 1/8 teaspoon salt. Chop until a paste forms, scraping with the flat side of knife to mash. Add garlic to dressing.
- Place 1 lettuce wedge on each of 6 plates. Top each serving with chicken, 1/3 cup tomato, and 2 1/2 tablespoons dressing. Sprinkle with cheese and crumbled bacon.
- If you like pita bread, try Middle Eastern Bread Salad with Chicken: Prepare Chicken BLT Salad through step 3, seasoning chicken with 1/4 teaspoon kosher salt and pepper. Combine 4 cups torn whole-wheat pita, 2 cups halved cherry tomatoes, 1/2 cup torn basil, 1/3 cup thinly vertically sliced red onion, and 1/4 cup chopped pitted kalamata olives in a large bowl. Combine 1/4 cup red wine vinegar, 2 teaspoons Dijon mustard, 1/4 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper, stirring well with a whisk. Gradually add 2 tablespoons extra-virgin olive oil, stirring constantly with a whisk. Drizzle dressing over pita mixture; toss to coat. Arrange about 1 1/2 cups salad on each of 6 plates; divide sliced chicken evenly among servings. Top each serving with 1 tablespoon crumbled feta cheese. Serves 6 Calories 382; Fat 18.4g (sat 3.5g); Sodium 603mg
- If you like escarole, try Escarole, White Bean, and Chicken Salad: Prepare Chicken BLT Salad through step 3, adding 1 tablespoon grated lemon rind to buttermilk mixture and 2 teaspoons chopped rosemary to panko, and seasoning chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Combine 5 cups torn escarole, 1 cup fresh parsley leaves, and 1 (15-ounce) can rinsed and drained Great Northern beans in a large bowl; sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Combine 1/4 cup fresh lemon juice, 2 tablespoons extra-virgin olive oil, 1 teaspoon minced fresh garlic, and 1/4 teaspoon crushed red pepper, stirring well with a whisk. Drizzle over escarole mixture; toss. Place about 1 cup salad on each of 6 plates; divide chicken among servings. Serves 6 Calories 296; Fat 14.9g (sat 1.9g); Sodium 313mg
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 2493.42 Kcal (10439 kJ) | ||
| Calories from fat | 1486.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 165.19g | 254% | |
|---|---|---|---|
| Cholesterol | 350.51mg | 117% | |
| Sodium | 10943.34mg | 456% | |
| Potassium | 3510.11mg | 75% | |
| Total Carbs | 130.82g | 44% | |
| Sugars | 34.45g | 138% | |
| Dietary Fiber | 17.22g | 69% | |
| Protein | 130.55g | 261% | |
| Vitamin C | 61.8mg | 103% | |
| Vitamin A | 4.7mg | 158% | |
| Iron | 196.3mg | 1091% | |
| Calcium | 537.6mg | 54% | |
| Amount Per 100 g | |||
| Calories | 122.04 Kcal (511 kJ) | ||
| Calories from fat | 72.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.08g | 254% | |
|---|---|---|---|
| Cholesterol | 17.16mg | 117% | |
| Sodium | 535.6mg | 456% | |
| Potassium | 171.79mg | 75% | |
| Total Carbs | 6.4g | 44% | |
| Sugars | 1.69g | 138% | |
| Dietary Fiber | 0.84g | 69% | |
| Protein | 6.39g | 261% | |
| Vitamin C | 3mg | 103% | |
| Vitamin A | 0.2mg | 158% | |
| Iron | 9.6mg | 1091% | |
| Calcium | 26.3mg | 54% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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