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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Crisp chicken in Chicken BLT Salad boosts a favorite side salad to a healthy main-course attraction. Ingredients:
1 cup fat-free buttermilk, divided |
1 large egg white, lightly beaten |
3/4 cup panko (japanese breadcrumbs) |
4 (6-ounce) skinless, boneless chicken breast halves |
3/4 teaspoon black pepper, divided |
1/4 teaspoon kosher salt, divided |
3 tablespoons canola oil |
1/3 cup canola mayonnaise |
1 tablespoon chopped fresh dill |
1 tablespoon chopped fresh chives |
2 teaspoons white vinegar |
1 teaspoon minced garlic |
1 medium head iceberg lettuce, cored and cut into 6 wedges |
2 cups chopped plum tomato |
2 ounces crumbled blue cheese (1/2 cup) |
3 slices bacon, cooked and crumbled |
Directions:
1. Preheat oven to 425°.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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
7. 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
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