Fried-Chicken Salad

Yield: 4 servings

Ingredients

• 1/4  cup  dry breadcrumbs
• 1/4  cup  all-purpose flour
• 1  teaspoon  garlic powder
• 1  teaspoon  dried thyme
• 1/2  teaspoon  salt
• 1/2  teaspoon  pepper
• 3/4  pound  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