Fried-Chicken Salad Recipe

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Ingredients

Count

Nutrition

288

Calories

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Ingredients:

Serving

1/4 cup dry breadcrumbs
1/4 cup all-purpose flour
1 tsp garlic powder
1 tsp dried thyme
1/2 tsp salt
1/2 tsp pepper
3/4 lb skinned, boned chicken breasts , cut into thin strips
1/2 cup low-fat buttermilk
cooking spray
1 tbsp olive oil
4 cups thickly sliced romaine lettuce (cut across rib)
1 (15-oz) can whole baby beets, drained and halved
1/2 cup fat-free honey-dijon mustard salad dressing
1/2 cup (2 oz) crumbled blue cheese

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	287.9 Kcal (1205 kJ)
Calories from fat	116.32 Kcal
		% Daily Value*
Total Fat	12.92g	20%
Cholesterol	54.02mg	18%
Sodium	593.07mg	25%
Potassium	225.42mg	5%
Total Carbs	13.23g	4%
Sugars	2.92g	12%
Dietary Fiber	1.7g	7%
Protein	18.89g	38%
Vitamin C	2.9mg	5%
Iron	1.2mg	6%
Calcium	92.1mg	9%

Amount Per 100 g
Calories	124.62 Kcal (522 kJ)
Calories from fat	50.35 Kcal
		% Daily Value*
Total Fat	5.59g	20%
Cholesterol	23.38mg	18%
Sodium	256.71mg	25%
Potassium	97.58mg	5%
Total Carbs	5.73g	4%
Sugars	1.27g	12%
Dietary Fiber	0.74g	7%
Protein	8.18g	38%
Vitamin C	1.3mg	5%
Iron	0.5mg	6%
Calcium	39.9mg	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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