Chicken BLT Salad
- 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
- 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.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 603mgIf 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
buttermilk, egg white, skinless, black pepper, kosher salt, canola oil, canola mayonnaise, dill, fresh chives, white vinegar, garlic, head iceberg lettuce, tomato, blue cheese, bacon
Taken from www.myrecipes.com/recipe/chicken-blt-salad-0 (may not work)