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BLT Chicken Salad - Cooking Light Recipe

BLT Chicken Salad - Cooking Light Recipe

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Ingredients:

Serving

1 cup fat-free buttermilk, divided
1 egg white, lightly beaten
3/4 cup panko breadcrumbs
4 (6 oz) boneless skinless chicken breast halves
3/4 tsp black pepper, divided
1/4 tsp kosher salt, divided
3 tbsp canola oil
1/3 cup canola oil mayonnaise
1 tbsp fresh dill, chopped
1 tbsp fresh chives, chopped
2 tsp white vinegar
1 tsp garlic, minced
1 medium head iceberg lettuce, cored and cut into 6 wedges
2 cups grape tomatoes, halved
2 oz blue cheese, crumbled (1/2 cup)
3 slices bacon, cooked and crumbled

Directions:

Preheat oven to 425.
Combine egg white with 1/2 c buttermilk in a shallow dish. Place panko in a shallow dish. Dip chicken in egg white mixture then dredge in panko. Sprinkle with 1/4 t pepper and 1/8 t 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 t pepper, mayonnaise, dill, chives and vinegar. Place garlic on a cutting board. Sprinkle with 1/8 t salt. Chop until a paste forms, scraping with the flat side of a kniffe to mash. Add garlic to dressing.
Place 1 lettuce wedge on each of 6 plates. Top each serving with chicken, 1/3 c tomato, and 2 1/2 T dressing. Sprinkle with cheese and crumbled bacon.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	475.42 Kcal (1990 kJ)
Calories from fat	303.17 Kcal
		% Daily Value*
Total Fat	33.69g	52%
Cholesterol	62.81mg	21%
Sodium	1801.91mg	75%
Potassium	441.48mg	9%
Total Carbs	23.29g	8%
Sugars	7.32g	29%
Dietary Fiber	1.29g	5%
Protein	20.97g	42%
Vitamin C	3.2mg	5%
Iron	1.2mg	7%
Calcium	89.6mg	9%

Amount Per 100 g
Calories	139.61 Kcal (585 kJ)
Calories from fat	89.03 Kcal
		% Daily Value*
Total Fat	9.89g	52%
Cholesterol	18.45mg	21%
Sodium	529.14mg	75%
Potassium	129.64mg	9%
Total Carbs	6.84g	8%
Sugars	2.15g	29%
Dietary Fiber	0.38g	5%
Protein	6.16g	42%
Vitamin C	0.9mg	5%
Iron	0.3mg	7%
Calcium	26.3mg	9%

* 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.

Tastes

salty
savory
bitter
sweet

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