Thursday, June 4, 2009

Crsipy Chicken Salad

My husband LOVED this salad! It is low in calories, big in taste, and perfect for summer!

Ingredients

1/4  cup  dry breadcrumbs (I'll use Paco)
1/4  cup  all-purpose flour
1  teaspoon  garlic powder
1  teaspoon  dried thyme
1/2  teaspoon  salt
1/2  teaspoon  pepper
2  pounds  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.

Nutritional Information
Calories:
287 (27% from fat)
Fat:
7.4g (sat 2.2g,mono 3.4g,poly 0.8g)
Protein:
25.8g
Carbohydrate:
28.3g
Fiber:
2g
Cholesterol:
60mg
Iron:
2.9mg
Sodium:
710mg
Calcium:
116mg

Cooking Light


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