From The TeamingUp Kitchen: Oven "Fried" Chicken Salad With Diabetes-Friendlier Buttermilk-Herb Dressing

Time: 40 min    Yields: 4   Calories: 302

 

 

You can enjoy this versatile salad by changing the types of lettuce and vegetables you use based on what looks freshest at the market. Make a double batch of the dressing to serve as a dip or on a different salad later in the week. (Be sure to talk to your diabetes healthcare team if you are considering making changes to your meal plan.)

Ingredients

CHICKEN

  • 1 cup whole-wheat panko bread crumbs
  • 2 teaspoons olive oil
  • 1/2 cup low-fat buttermilk
  • 1 pound thin-sliced boneless skinless chicken breasts
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

DRESSING

  • 1/3 cup plain lowfat Greek yogurt
  • 2 tablespoons reduced-fat mayonnaise
  • 3 tablespoons lowfat buttermilk
  • 1 tablespoon minced scallion
  • 1 tablespoon chopped fresh dill or parsley
  • 1 small garlic clove, crushed through a press
  • 1/4 teaspoon grated lemon zest
  • 1 teaspoon lemon juice
  • Pinch of salt and pepper

SALAD

  • 6 cups torn romaine
  • 4 plum tomatoes, cut into wedges
  • 1/2 hothouse cucumber, sliced
  • 6 radishes, thinly sliced
  • 1/4 cup thinly sliced red onion

Directions

  1. To make the chicken, preheat the oven to 350°F. Line a large rimmed baking pan with foil. Place a wire rack in the pan and spray the rack with cooking spray.
  2. Combine the panko crumbs and the oil in a small bowl. Using your fingers, blend the oil evenly into the crumbs. Place the crumbs in a small baking pan and bake, stirring once, until lightly toasted, 10 to 12 minutes. Transfer to a shallow dish to cool. Maintain the oven temperature.
  3. While the crumbs cool, make the dressing. Whisk together the yogurt, mayonnaise, and 3 tablespoons buttermilk in a small bowl. Stir in the scallion, dill, garlic, lemon zest and juice, and the pinch of salt and pepper. Cover and refrigerate until ready to serve. (The dressing will keep for up to 3 days.)
  4. To coat the chicken, pour the 1/2 cup buttermilk into a shallow dish. Working with one piece at a time, dip the chicken into the buttermilk, allowing the excess to drip off. Dredge the chicken in the bread crumb mixture, pressing to adhere crumbs. Arrange the chicken in a single layer on the rack in the prepared baking pan. Sprinkle the chicken with the salt and pepper. Bake until the juices run clear, about 15 minutes. Let the chicken cool slightly.
  5. To assemble the salads, divide the romaine evenly among 4 plates. Top evenly with the tomatoes, cucumber, radishes and red onion. Top each salad with a sliced chicken breast. Drizzle the salads evenly with the dressing. Serve at once.

302
calories
per serving

Nutritional Facts

Each Serving 
(1 salad with dressing)


 

Total Fat   9g
Saturated Fat  2g
Cholesterol  69mg
Sodium  517mg
Total Carbohydrate  25g
Dietary Fiber  5g
Total Sugar  0mg
Protein  31g